Squat and Oly

Sleep:  10a-7:30p- tingle in R arm with brace early morning- lasted through the morning
Food:  8a coffee with cream, midmorning snack of hard boiled egg, cashews and a peach,
post training protein shake with a peach and coconut milk,  lunch ~3p of mixed green salad with pepperoni and left over gf ground beef, balsamic dressing and popcorn with sunflower oil and salt, and a coconut covered date roll for dessert, dinner ~6p of large mixed green salad from GreenLife with fish and ground beef, mixed veggies, and guacamole, mid evening snack of deli turkey and pepperoni, almonds and a peach, arctic zone ice cream before bed.


Training at 11a 

part 1:

A. HB Back Squat @ 30X1; 3-4 x 6; rest 2 min - 80-90% effort - solid out of bottom

115#, 120, 125, 130, 135, 140 (video) all by 4

B. Hang Clean - high hang - build to a tough single in 7 min on timer - fast out of bottom

130#

rest 6+ hours (or 10 minutes)

part 2:

Row Sprints for meters:

1 min @ 95% effort

rest walk 4 min b/t sets x 6

(GOAL is same output per set - but at high effort!)

270m
264m
254m
251m
265m
264m
This is a guestimate- I forgot to record my times before I left the gym