June 16th, 2014

Breakfast:
1 cappuccino lara bar
1 pink lady apple

Lunch:
1/4 pan Paleo Meatloaf
2 cups white rice w/ coco aminos
2 handfuls of snow peas

Snack:
1 coffee rx bar

Training:

AM
30:00 @ easy pace:
250m row
:30/side plank
10 AirDyne calories
2 dead hang to inverted on rings
200m jog
100 single-unders
4 sets + :30/each side plank

PM
A. Split jerk gauntlet from blocks, 1 every :60 starting @ 145 and adding 5 every :60
Finished 200#, failed 205#
Video: 170#, reps actually looked better and felt smoother as weight increased

B. Clean-grip deadlift, 3 x 4-5 perfect reps, 31X1; 2:30 rest
205 (5); 205 (5); 205 (4)
C1. DB shoulder press, 3 x 9-12, 11X1; :60 rest
25 (12); 25 (12); 25 (9)
C2. Strict pull-ups, 3 x 4-7, 21X0; 2:00 rest
7, 7, 7
+
3 sets:
:15 prowler push, moderate load allowing fast foot turnover
2:15 rest
140# + Penlay Sled, not sure on weight

Dinner:
1/4 Paleo Meatloaf
1 bowl of zucchini pasta with avocado sauce
1 white peach
1 cup unsweetened apple sauce

 

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