October 4th

6:30am – Wake Up
7:45am – Breakfast after Coffee and Supplements
– Roasted Beets
– Potatoes
– Chicken Salad

9:30am – Training Part 1 + 2

Oly skill work 30 min – Snatch Technique for 20mins and 10mins Clean and Jerk

On the minute for 20 min:

Odd: hang power snatch 155# x3 reps
Even: Parallete hspu x3

[youtube=http://www.youtube.com/watch?v=M2tOozm3eqc]

PWO – 40g Carbs 40g Whey

1:15pm – Training Part 3

Run 1mile@ 85%; rest 3mins; 3 sets
– 6:31, 6:28, 6:22

PWO – 30g Carbs 25g Whey
Lunch – 2pm
– Chicken Breast
– 1/2C White Rice

3-6pm – Coaching

Dinner – 7:30
– Apple
– Chicken Salad 2 cups
– 3/4 C White Rice
– Broccoli Roasted in olive oil and salt