5/5/14 - Training week 1

Sleep: 9 Hours

Mood: Good

Water intake: 1 Gallon

Inflammation Level: 4/10

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 8oz Almond milk
11am Snack - 2 block paleo Kit jerky and dried fruit
2:30 pm Lunch - 

4:30pm Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
7:30pm Dinner - 

Training: 

5th

AM:
A. FS @20x1; 5,5,5,5,[5]; Rest 3 minutes - build to heavy set of 5 in 5 sets

215#

B. EMOM 10 minutes; scarecrow clean x3 + hang muscle clean x2 + high hang power clean x1 - https://www.youtube.com/watch?v=kQKBPucHlzQ https://www.catalystathletics.com/exercises/exercise.php?exerciseID=219 http://www.catalystathletics.com/exercises/exercise.php?exerciseID=191

Empty BB

C. EMOM 10 minutes; Pressing snatch balance x3 + heaving snatch balance x2 + snatch balance x1 - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=81 https://www.catalystathletics.com/exercises/exercise.php?exerciseID=82https://www.catalystathletics.com/exercises/exercise.php?exerciseID=80

Empty BB

D. DB Step up; 8-12/leg x3; Rest 60 seconds between legs - heavy!

45#/hand

+
15 sets
30 seconds airdyne 90%
30 seconds rest
- All sets same RPMs, log RPMs per set

88,86,86,84,80,80,80,77,77,79,78,78,78,79,78

RPM

PM:
A1. Strict press @12x1; 4-6x4; Rest 60 seconds

95#

A2. WTD Pull up @2011; 6-8x4; Rest 2 minutes

26# kb

B. Farmer walk; 20 meter as heavy as possible x3; Rest 2 minutes

BB @ 115#/hand

C. EMOM 8 minutes; Press x3 + Push Press x2 + Push Jerk x1

95#

D1. FLR on floor; 60 seconds x3; Rest 20 seconds
D2. GHD Back extension @4022; 8-12x3; Rest 60 seconds
+
20 minute zone 1 jog/walk - heart rate must not go above 120