October 16th, 2014

Breakfast:
1 apple
1 cup? of archer farms: cashew, cranberry & almond trail mix
1 cup of red grapes
1 OMB (xxx)

Lunch:
Zankou Chicken:
Mediterranean chicken and beef
1 piece of pita bread with 1-2 tbs of hummus
Romaine lettuce with some kind of a purple root and onion (maybe 3/4 cup if that…)
1/2 cup of Cilantro green veggie salad
1 large sea salt iced coffee from 85 degrees bakery (my absolute weakness right now)

Dinner:
4oz chicken breast
10oz brussel sprouts with 1 tsp olive oil, pink salt, pepper
1 small sweet potato
1/2 cup of trail mix above
1 orange

10.17
A. Split jerk from behind the neck (from blocks if you have them), 5 x 1 building; 2:00 rest
145#, 155#, 175, 185, failed on 195#– weight and position got in my head
B1. 1 segmented snatch-grip deadlift + 1 snatch pull, 4 x 1 starting @ 1RM snatch & adding 10 each set; :20 between movements, :60 rest
170#, 180#, 190#, 200#
B2. Unweighted ring dips, 4 x AMRAP (-1), 20X1; 2:00 rest
9, 8, 7, 6
+
3 rounds for time:
2 rope climbs
25 unbroken double-unders
5 wall walks
25 unbroken double-unders
Time: 7:58
+
3 rounds not for time:
5-7 glute-ham raises, 30X1
:30 hollow rocks

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s