6/10/14

ne 11, 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
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 :), 4 ounces	110	0g	2g	24g	0mg	250mg	0g	0g
Vegetables - Mixed, Fresh, Cooked , 2 cup cooked	100	20g	0g	0g	0mg	0mg	0g	0g
Nuts - Almonds, 12 almond	83	3g	7g	3g	0mg	0mg	1g	2g
Beef - Roast Beef, 2 oz	113	0g	5g	12g	40mg	10mg	0g	0g
Dinner
Sushi - Sashimi Roll, 1.5 roll	308	21g	9g	24g	0mg	0mg	0g	0g
Homemade - Panko Crusted Chicken, 5 oz	231	9g	7g	31g	0mg	0mg	0g	0g
Homemade French Fries - French Fries, 1 potato	118	27g	0g	2g	0mg	5mg	1g	2g
Snacks
Gaspari - Glycofuse, 2 scoop (28g)	200	50g	0g	0g	0mg	70mg	0g	0g
Gaspari Nutrition - Aminolast(Watermelon Blast), 2 Scoop(s)(14g ea.)	20	0g	0g	4g	0mg	50mg	0g	0g
Homemade - Beef Jerky, 4 oz	464	12g	29g	48g	64mg	120mg	0g	0g
Drinks - Red Wine, 5 oz	130	5g	0g	0g	0mg	7mg	1g	0g
Kirkland - Roasted Almonds Covered In Milk Chocolate, 11 pieces (30 g)	160	13g	12g	3g	5mg	15mg	10g	2g
TOTAL:	2,322	178g	78g	188g	127mg	690mg	22g	10g

9th
AM:
A. Front Squat @20x1; 4-6x4; Rest 3 minutes

225# - 6
245# - 6
265# - 5
275# - 4

B. Hang Power Snatch; 3,3,3,3,3; Rest 3 minutes - be more patient when you jump, you're jumping forward, which means you aren't finishing your pull. Jump just a bit later and try to jump backwards

95#
115#
115#
135#
135#

C. Heaving Snatch balance x2 + Snatch Balance x1; 4 sets; Rest 3 minutes

115# - watching shoulder still.

D. RFESS @21x1; 6-8/leg x4; Rest 75 seconds between legs

50# DB x 8

+
24 sets
30 seconds airdyne 90%
30 seconds rest
- All sets same exact pace, record pace per set

76, 76, 76, 77, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75

PM:
A. CGBP @20x1; 4-6x4; Rest 2 minutes

165# x 6
185# x 6
195# x 5
200# x 5

Shoulder felt good was conservative with load.

B. WTD supinated Pull up; 2-4x4; Rest 2 minutes

44# x 4
44# x 4
44# x 4
44# x 4

C. EMOM 12 minutes
Even - 50 meter kb rack walk - heavy
Odd - Barbell Push Press x5 - heavy

53#KB/hand
135# BB

D. FLR on rings; Accumulate 3 minutes

90+60+30

+
20 minutes zone 1