Food: 7a coffee w/ cream, post am training protein shake with coconut milk and 1/2 banana, lunch at 1p of large mixed green salad with curry cod, meatloaf, mixed veggies, green beans, salsa, balsamic dressing, and kale chips, dinner around 5p of shrimp and scallops with stir fried veggies, miso soup and mixed green salad with ginger dressing, couple of bites of a balance bar, popcorn and deli turkey for snack, arctic zone ice cream before bed.
Training at 9am- Part I
A. HB Back Squat - build to a tough single fast
165#
B. AMRAP @ 85% of single in part A; rest 3 min x 3
140#, 5/4/4 reps
C. 3 position Hang Power Snatch - pause 1 sec at each - knee, mid thigh, high hang - 1.1.1 x 7; rest 1 min b/t sets - keep effort fast and tight with turnover
35/45/55/60/65/70/75
rest as needed- rested 2 hours
part 2:
5 sets for total time:
12 KBS - 1.5 pd
24 double unders
12 toes to rings
24 double unders
12 GHD sit ups
24 double unders
(rest 1 min)
Total time: 16:24
broke a couple of times in DU's- everything else UB. Grip was dead by the end- GHD's were challenging.
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