October 17, 2012 Training

Back into the regular routine. Feels so good after 10 days being away.

Wake Up – 6:30am – HRV (74 low – feeling a little run down from travel and competition)
Breakfast – 7:15 (after supplements)
– 4 Eggs
– Sauteed zucchini, onions
– Ketchup
– Orange
– Coffee with Cream

7:30 – Client
8:30 – Training Part 1

A. Hang squat clean from below the knee; 3, 3, 3, 2, 2, 2; rest 3 min
225, 235, 245, 255, 265, 275
B. Amrap sets of 8 unbroken hspu in 10 min
13 Sets (104 HSPU)
*Pace felt good and maybe could have pushed a little harder. Rest time came back down to about 30-35 sec at the end and was up at 45sec in the middle. Started out every 30sec doing a set. 
C. Front squat; 2, 2; rst 2:30
315, 325 (x1)
*not feeling awesome today and didn’t have much left in the tank for this last set. I was pleased with my build up on the hang cleans and I’m confident that I could probably have made 285 for a single or double. 



PWO – 30g Whey/60g Malto/Dextrose

11:00am – Dentist appointment. Ha, I cracked a tooth this weekend eating a plate full of ribs and fries in San Diego as a post competition celebration. I went so hard on the ribs that I busted a tooth. I’m convinced Novocain doesn’t work on me. This hurt like crazy.

12:30 – Coffee Break (decaf with cream)

1:00pm – Training Part 2
Pre-WOD – 15g Whey/30g Malto/5g Beta Alanine/5g Creatine

10 min amrap:
10 KB snatch 2 pood (5 per hand)
10 burpees
10 ghd sit ups
7 rounds + 3 reps

PWO – 30g Whey/60g Carb


Lunch – 3:15pm
– Chicken Breast Grilled
– Sweet Potatoes

4-7pm – Coaching and Consults
*Snack – whey and figs

7:30pm – Dinner
– Beet Chips
– Asian Chicken Salad homemade and the bomb! Added a little stevia this time and it taste great.

Back in the saddle. I’ll keep the post coming. Please keep reading folks.