5/15/14

May 15, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Uber Greens by Heartland - Fruit, Vegetable, Herb Drink, 10 g (one scoop)	49	5g	3g	1g	0mg	20mg	0g	1g
Almond Breeze Original - Almond Milk, 1 cup	60	8g	3g	1g	0mg	150mg	7g	1g
Thorne - Whey Protein Powder, 1 scoops	60	1g	1g	12g	18mg	0mg	0g	0g
Thorne - Mediclear-sgs, 2 scoops	145	8g	2g	23g	0mg	64mg	5g	2g
Almond Breeze Original - Almond Milk, 1 cup	60	8g	3g	1g	0mg	150mg	7g	1g
Coffee - Brewed, espresso, 1 fluid ounce	1	0g	0g	0g	0mg	4mg	0g	0g
Lunch
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Ground Beef - 90/10, 6 oz	300	0g	18g	35g	105mg	105mg	0g	0g
Red Potatoes - Red Potatoes, 259.5 g	231	51g	0g	6g	0mg	32mg	2g	5g
Dinner
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Organic Made In Nature - Margherita Pizza, 0.666 Pizza (128g/4.5oz)	720	78g	0g	36g	40mg	980mg	4g	6g
Entree - T-bone Steak, 9 oz	435	0g	27g	41g	102mg	114mg	0g	0g
Snacks
Gaspari - Glycofuse, 1 scoop (28g)	100	25g	0g	0g	0mg	35mg	0g	0g
Thorne - Whey Protein Isolate Vanilla, 1 level scoop	100	3g	1g	21g	15mg	0mg	1g	1g
Steves Paleo Kit- Small - Small/2 Blocks, 0.5 packet	90	9g	3g	7g	15mg	230mg	7g	1g
Gaspari - Glycofuse, 1 scoop (28g)	100	25g	0g	0g	0mg	35mg	0g	0g
Gaspari Nutrition - Aminolast(Watermelon Blast), 1 Scoop(s)(14g ea.)	10	0g	0g	2g	0mg	25mg	0g	0g
TOTAL:	2,521	235g	61g	186g	295mg	2,052mg	47g	18g

15th
AM:
A. BS; 3x5 sets @85%; Rest 4 minutes - don't grunt. video for me

All felt good!!

B. EMOM 10 minutes; high hang muscle snatch from blocks x3 + high hang power snatch from blocks x2 - blocks should be a bit higher this time, want bar right in that hip, and weights should be resting on the blocks so that you cannot lower it at all. Video again for me.

75#

C. EMOM 10 minutes; Pressing snatch balance x3 + heaving snatch balance x2 + snatch balance x1 + drop snatch x1 - video, all looked pretty good last week, hence the addition of the drop snatch - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=312

75# for 6 min then 70# for rest

D. Goblet lateral lunge; 8-12/leg x3; Rest 60 seconds between legs - heavier

35# R/L
1- 12/12
2 - 11/11
3 - 12/12

+
10 sets
60 second row @ 1:50
60 second rest walk
- Record time for each set, if you deviate by more than 1/2 second terminate the workout

149.8, 149.8, 150, 149.8, 149.8, 149.4, 149.4, 149.8, 149.4, 149.4

I believe I should have stopped here but did not catch it mid WOD.


PM:
A. CGBP @20x1; 4-6x5; Rest 3 minutes - increase weight, try to go up by 5-10# per set

1 - 165 x 6
2 - 175 x 6
3 - 185 x 5
4 - 195 x 5
5 - 200 x 4

+
12 minutes
100 meter heavy farmer walk - 2 pood per hand
12 wall walks
5 strict supinated pull ups

2 rounds, 1 walk + 6 WW

+
15 minute walk outside, in sunlight ideally