Friday, February 24, 2012

Workout

9:30AM

Warmup
500m row

Then 2 rounds of:
25ft bear crawl
25ft crab walk
7 20lbs. medicine ball cleans
7 53lbs kettlebell swings
burgener warmup


Strength
Power clean 2-2-2-2-2
95, 105, 115, 135, 145, 150



Conditioning
 5 rounds.  Not for time.
- 10 Hang Power Clean (@ 95lbs.)
- 10 Ring Rows

Sleep
1AM-8AM (7 hours)
12PM-1PM (1 hour)


Nutrition
8AM 2 pieces turkey bacon, pre-workout shake (with carbs)
9:30AM BCAAs
10:30AM post-workout shake (with carbs)
11:45AM 3 eggs with kale, pork chop
3PM 2 pork chops, banana
5:15PM string cheese, carrots
7PM 2 hardboiled eggs, mixed greens, carrots, trail mix
11PM 1 hardboiled egg, 1/2 cup cottage cheese