Friday, March 1, 2013

Workout
9AM


Strength: Hang Clean 3-3-3-1-1-1
95x3,115x3, 135x, 155x1, 175x1
WOD: "Elizabeth"
21-15-9 reps of:
- Cleans (135/ 95#)
- Ring Dips

Time: 3:58

Friday, July 27, 2012

Workout
9:30AM

Strength: Power Clean 5x3 reps (add 1-5# from last weeks heaviest)
45x3, 115x3, 135x5x3
Conditioning: "Elizabeth"
21-15-9 reps of:
-Cleans (115#)
-Ring dips

Time: 6:12. I need to try it prescribed next time.

Sleep
1:30AM-8AM (6.5 hours)

Nutrition
9AM protein shake
10:30AM post-workout shake
11AM 3 eggs, spinach, yam
1PM ground beef, sweet potato, kale, peppers
4PM ground beef, lettuce, pico de gallo
6PM teriyaki chicken, rice, lettuce
11PM ground beef, sweet potato, kale, peppers