5/6/14

Sleep:  7 Hours

Mood: Good

Water intake: 1 Gallon

Inflammation Level: 3/10

Nutrition
8am Bfast - 5 block smoothie - 42g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 8oz Almond milk
11am Snack - Paleo Kit 3oz beef dried fruit + Protein Shake 22g P + 8oz almond milk + 1 scoop uber greens.
2:30 pm Lunch - 

4:30pm Snack POst WOD - Protein Shake 22g P + 8oz almond milk + 1 scoop uber greens.

7:30pm Dinner - 

Training:


6th
AM:
A. Segmented Clean Deadlift; 3,3,3,3,3; Rest 3 minutes - build per set - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=324

115, 165, 185, 195, 205.

B1. RDL @31x1; 6-8x4; Rest 60 seconds

115# x 8

B2. Barbell glute bridge @11x5; 8-12x4; Rest 2 minutes

115# x 12

C. RFESS @30x1; 6-8/leg x4; Rest 90 seconds between legs

40# x 6

+
12 sets
30 seconds row 80%
30 seconds rest
- All sets same pace, log pace per set

149, 148, 150, 146, 149, 148, 148, 146, 144, 148, 148, 145

PM:
A1. Hip Thrust @11x2; 8-12x4; Rest 60 seconds

185# x 12

A2. Face Pull @1111; 8-12x4; Rest 2 minutes

Purple 1 inch and red .5 inch band x 12

B. DB Bent over row @11x2; 6-8/arm x; Rest 60 seconds between arms

65# x 6 4 sets

C. Deadbugs w/ 3 second pause; 20 alternating x3; Rest 75 seconds - https://www.youtube.com/watch?v=wHP9pmmolio, push low back into ground!
+
5 sets
100 meter sprint
Rest/walk 3:30
- All sprints should be within 3 seconds, otherwise terminate workout

18.2, 17.4, 16.6, 16.97, 16.66

+
15 minute walk, get sunlight if you can