2/14/2011 traino

Well, I have a practical tomorrow morning and another exam wednesday so Ill keep it brief

Dynamic warmup

Axle 1clean and Jerk
95 x 3
125 x 3
175 x 3
215 x 2
240 x 1
240 x 3 - had a little left in the tank. Coming back quick

SSw/40lb MB slams 4 x 5

DB Bench
100lbs x 13, 12

SS w/lo-hi chops 4 x 8/side

Rope Climb (start on butt, all arms) 10'
2 ascents x 3 sets

SS w/Depth Pushup 3 x 8

Ring Bubka 3 x 2 technique work

SS w/Axle Curl 3 x 5-8 @ 105lbs

1 arm pullup work - other arm assisted 3 x 1-2 / arm

Good eats

8:00am
Ground turkey fried with olive oil and mushrooms tomato onion spices

12:30pm
Ground grassfed beef and venison w/coconut milk, onions,apples and spices
Salad

5:30 preworkout - 1/2 shake with 4 bananas, 3 oranges, 1 grapefruit, strawberries

6:00-7:30 - training 25g BCAAs

7:30 - rest of shake + 1/2 chicken breast

9:30
Salad (made for the week) with...
romaine, spinach, carrots, celery, broccoli, onion, apple
Dressing made with olive oil, walnut oil, apple cider vinegar
About 4-5 potatos worth of sweet potato fries
1 cup of curry turkey (ground turkey, tomato, onions, coconut milk, curry powder and spices)
*Holds me over the next few days.