July 11th, 2014

Breakfast:
1 peach
1 cup of pistachios
1 cofffee rx bar

45:00 AirDyne, off bike every 5:00 for 3 wall walks

Breakfast:
3 eggs
3 pieces of bacon

Lunch:
3 eggs
3 pieces of bacon
1 medium sweet potato
1 peach
Don’t worry my dinner was awesome.. and not eggs.

PM
A. Hang squat clean, 1-1-1-1-1-1; begin a set every :90
Notes: I did squat clean, I can’t read apparently.. or just really don’t like anything from the hang position so I just block it out 😉
185, 190, 195, 200, 205, 210-failx3
210# attempt

B. Front squat, 5-5-5, 20X1; 3:00 rest
145, 155, 155

+
For 15:00:
1st minute: 12 wall balls, 20 to 10: unbroken
2nd minute: 8 box jumps w/step-down, 24
3rd minute: 20m heavy Farmer’s walk
+
3 sets not for time:
15 moderate reverse hypers: reverse hyper + 30#
20 hollow rocks (forward & back = 1)

Post WOD:
recovery shake- 1 scoop whey protein + 1/2 scoop maltodextrin + 1/2 scoop dextrose

Dinner:
Side salad with raspberry vinaigrette no croutons or cheese
Steak Kabob with grilled onion, portebello shrooms, green pepper
Mix veggies- carrots, snow peas, broccoli, cauliflower, yellow pepper
1 white potato with butter
2 tbs cashew butter
1 peach

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