June 6th, 2014

3 eggs over medium
2  sausage links
2 pieces of bacon
skillet of ham, green peppers, onion, mushrooms, and american potatoes
1 cup of fruit (grapes, pineapple, and strawberries)
1 cup of black french vanilla coffee
12oz water

1 Nick’s Sticks
1 Coffee RX bar
Protein Shake w/ 10oz water


A. Squat clean thruster, build to a max: 170#

B. Weighted pull-up w/pronated grip, build to a max: 166lb body weight + 47 1/2lb added = 213.5lb

AMRAP in 4:00:
Unweighted strict pull-ups: 31
Notes: forearms fatigued first, then biceps

rest as needed
AMRAP in 4:00:
Squat clean thrusters @ 90% of A: 10 successful reps, failed 1 attempt (I think it was the 8th)

16oz water


1 burger with 1/2 carton of mushrooms
2 brats with ketchup
2 pieces of kale with coconut oil + salt
2 cups of white rice with coconut aminos
1 pink lady apple
32oz water


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