5/21/14

May 21, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
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, 0.5 cup	30	4g	1g	1g	0mg	75mg	4g	1g
Optimum Nutrition - Micronized Creatine Powder, 1 teaspoon	0	0g	0g	0g	0mg	0mg	0g	0g
Coffee - Brewed, espresso, 1 fluid ounce	1	0g	0g	0g	0mg	4mg	0g	0g
Uber Greens by Heartland - Fruit, Vegetable, Herb Drink, 10 g (one scoop)	49	5g	3g	1g	0mg	20mg	0g	1g
Lunch
Chicken :) - Chicken :), 6 ounces	165	0g	2g	36g	0mg	375mg	0g	0g
Vegetables - Mixed, Fresh, Cooked , 6 cup cooked	300	60g	0g	0g	0mg	0mg	0g	0g
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Nuts - Almonds, 15 almond	104	4g	9g	4g	0mg	0mg	1g	2g
Dinner
Wholey Guacamole - 100 Calorie Packs, 1 pouch	100	5g	10g	1g	0mg	170mg	0g	3g
Path of Life - Organic Quinoa & Kale, 1 container (2 cups ea.)	300	40g	10g	10g	0mg	680mg	0g	4g
Costco Salmon - Salmon, 6 oz	354	0g	22g	34g	94mg	100mg	0g	0g
Dole - Frozen Mango Chunks, 1.5 cup	135	32g	1g	2g	0mg	0mg	29g	3g
Snacks
Homemade - Beef Jerky, 3 oz	348	9g	22g	36g	48mg	90mg	0g	0g
Gaspari Nutrition - Aminolast(Watermelon Blast), 2 Scoop(s)(14g ea.)	20	0g	0g	4g	0mg	50mg	0g	0g
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
TOTAL:	2,341	203g	84g	185g	175mg	1,717mg	47g	17g

21st
AM:
A. BS; 5x 3 sets @85%; Rest 4 minutes - video

1 - 275#
2 - 290#

3 - 290#


B. EMOM 10 minutes; high hang muscle snatch from blocks x3 + high hang power snatch from blocks x2 - make sure block is high enough that bar is resting right in the crease of the hips. Pull bar into thighs, keep torso vertical

Used 65# dropped weight from last week to correctly move in the HHMS

C. EMOM 10 minutes; Heaving snatch balance x3 - use drop snatch and pressing snatch balance in your warm up.
D. DB Cross over step up; 8-12/leg x3; Rest 60 seconds between legs - http://www.dailymotion.com/video/xcfiw9_crossover-step-ups_sport

30# DB 10/10

+
10 sets
60 second row @ 1:55
60 second rest walk
- Record time for each set, if you deviate by more than 1/2 (.5) second terminate the workout

154.9, 154.9, 154.9, 154.9, 154,9, 154.9, 154.9, 154.9, 155.3, 154.5

PM:
A. CGBP @10x1; 4-6x5; Rest 3 minutes - go up in weight

1 - 175# - 6
2 - 185# - 5
3 - 195# - 5
4 - 205# - 5
5 - 215# - 3

+
12 minutes 80%
100 meter waiter walk - 2 arms at once, very very heavy, so heavy you can't go 100 meters unbroken
10 strict pull ups
20 wall runs - https://www.youtube.com/watch?v=1okSA32sFWs

35# DB - 3 rounds.

+
15 minute walk outside, in sunlight ideally