Training 9-11-12

5:15am – Wake Up
5:30am – Greens First/Max Fibre by Peak Bio/Biokult Probiotics/Progenex Omegas/Vit D
5:45am – Coffee w/ Heavy Cream
6:15-8:15 – Coaching

8:20 – 40min Z1 Airdyne
*230 avg watts; 140 bpm

9:15 – PWO 30g Whey 1/2 C Sweet Potatoes
9:30 – 12:00 – Coaching and New Client Consultations
*10:30 – 3 Scrambled Eggs + Ketchup (homemade)

Noon – Training Part 2
Pre WOD – 5g Beta Alanine/5g Creatine

A. Clean grip deadlift x1/Clean high pull x2/Power clean x3; rest 3
min x5 complexes
225, 245, 245, 245, 250(missed my last PC in this complex)
B. Weighted dip; 6, 4, 2, 6, 4, 2; rest 3 min
70, 96, 123, 97, 123, 150lbs
C. Amrap clap push ups in 30 seconds x4; rest 2 min
28, 20, 18, 18 reps
PWO – 32g Whey/20g Fructose

[youtube=http://www.youtube.com/watch?v=F8MjvTopEQs]

2pm – Therapy
3:15pm – 5oz Burger, 1C Chicken Salad, Ketchup
3:30pm – Client

5pm – Training Part 3 – Skill/Flow Session

60 min z1 flow session
A. Airdyne, Reverse Hyper
B. TGU; Muscle Up Unbroken
C. 200m @ 1:45 pace; P-HSPU
D. 200m @ 3k Pace; Parallete Handstand Holds
E. Pistol Practice; L-Sit to R-HSPU
F. Single Foot Double Unders

PWO – 2C Roasted Fingerling Potatoes w/ Rotisserie Chicken Leg/wing/part of breast w/ SKIN!!! (gotta eat that skin off the rotisserie chicken, must be crazy to discard that)

7-8pm – Emails to clients, facebook time suck, and a nice long talk with the Big Man in Scottsdale. Got to keep in contact with friends from a distance, especially when you are trying to keep them in your rear view mirror with this fitness thing. Problem is he may have already blown past me.

9pm – BED