5/8/14

May 8, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Red Potatoes - Red Potatoes, 173 g	154	34g	0g	4g	0mg	21mg	1g	3g
Spinach - Sauteed Spinach, 2 cup	82	14g	0g	10g	0mg	252mg	2g	8g
Coffee - Brewed, espresso, 1 fluid ounce	1	0g	0g	0g	0mg	4mg	0g	0g
Almond Breeze Original - Almond Milk, 0.5 cup	30	4g	1g	1g	0mg	75mg	4g	1g
In the Raw - Stevia Packets, 1 packet	0	1g	0g	0g	0mg	0mg	0g	0g
Lunch
Vegetables - Mixed, Fresh, Cooked , 3 cup cooked	150	30g	0g	0g	0mg	0mg	0g	0g
Beef - Roast Beef, 3 oz	169	0g	8g	18g	60mg	15mg	0g	0g
True Story - Organic Uncured Grass-Fed Beef Hot Dogs, 2 link (57g)	400	4g	30g	22g	90mg	1,000mg	2g	0g
Yum - Roasted Red Potatoes, 3/4 small potatoe	185	41g	0g	5g	0mg	17mg	3g	4g
Dinner
Chicken :) - Chicken :), 5 ounces	138	0g	2g	30g	0mg	313mg	0g	0g
Vegetables - Mixed, Fresh, Cooked , 3 cup cooked	150	30g	0g	0g	0mg	0mg	0g	0g
Snacks
Generic - Uber Greens, 10 g	49	5g	3g	1g	0mg	20mg	0g	1g
Thorne - Whey Protein Isolate Vanilla, 1 level scoop	100	3g	1g	21g	15mg	0mg	1g	1g
Almond Milk - 1 Cup, 0.5 Cup	30	4g	1g	1g	0mg	80mg	4g	1g
Steves Paleo Kit- Small - Small/2 Blocks, 1 packet	180	18g	6g	14g	30mg	459mg	14g	2g
Defense Nutrition - Warrior Whey Chocolate, 5 Scoops (40g)	375	38g	5g	50g	125mg	238mg	10g	20g
Almond Milk - 1 Cup, 0.5 Cup	30	4g	1g	1g	0mg	80mg	4g	1g
Generic - Uber Greens, 10 g	49	5g	3g	1g	0mg	20mg	0g	1g
TOTAL:	2,272	235g	61g	179g	320mg	2,594mg	45g	43g

8th
AM:
A. Segmented Snatch Deadlift; 3,3,3,3; Rest 3 minutes - 2 second pause per position - https://www.catalystathletics.com/exercises/exercise.php?exerciseID=329

Finished at 205#

B. Snatch Grip RDL @2020; 8-12x3; Rest 90 seconds

155# x 12 last set 9 reps

C. Counterbalanced 1-leg squat to bench @20x1; 8-12/leg x4; Rest 60 seconds between legs - https://www.youtube.com/watch?v=3e8HJxZ11S0

4 x 12 10# counter weight

+
12 minutes 80%
200 meter row
5 burpees
10 alternating step ups 20" box
- Easy pace, feel good, don't crush this. Should be able to maintain a conversation the entire time

PM:
A. Hip Thrust @11x5; 6-10x4; Rest 90 seconds

185 x 10 hips are bruised from Tuesday ouch!! Using a pad today.

B. 1-arm DB bent over row @11x1; 6-8/arm x4; Rest 60 seconds between arms

70# x 8

C1. suitcase carry; 50 meters/arm AHAP x3; Rest 20 seconds - walk 50 meters, switch arms, walk back 

70# KB

C2. FLR on rings; 60 seconds x3; Rest 20 seconds

C3. Flying start; 50 meters x3; Rest 4 minutes - take 10 meters to accelerate, you should be at full speed once at 10 meters, then sprint out the other 40 meters

11.02, 10.52, 9.62

+
20 minutes a-bike z1
Every 5 minutes hop off and complete 5 side lying windmills per side - https://www.youtube.com/watch?v=RX21NOL61OE