Training Day, Aug 29th

5:45am Wake
6:00am Greens First/Shake + Fish Oil + Probiotics

6:15am Coffee/Heavy Cream
7:00am Training Part 1
Pre WOD Fuel – 5g Beta Alanine, 5g Creatine, 5gram Whey

A1. Front Squat @ 80-90%; 3 reps; 5 sets (275, 285, 285, 285, 285)
A2. COVP (chin over vertical plane) Pull Ups; 25 reps; 5 sets; rest 5mins (complete unbroken, last set lost kipping rhythm on last 5 reps)

PWO Fuel – 23g Protein, 9g Carb

9:30am Meal
3.5 egg fritata (onions, scallions, tomatoes)
3 Slices bacon

11:00am Snack
1 Banana/Blueberry/Almond/Egg Muffin

2:00pm Training
For Time
400m Run
50 KBS (2 pood)
150 Double Unders
50 KBS (1.5 pood)
400m Run
*Game Plan – pace first 400m, break first set of KBS 30/20, unbroken double unders, get after the second set of KBS (unbroken was goal), smooth 400m to finish


PWO 2:30- 23g Pro, 9g Carb

4:00pm – 2 Pork Spare Ribs, 1 Coconut Water

8:00pm – Roasted Carrots, Ground beef w/ onions, Paleo Ketchup (without the honey)

*Busy day of training and work. Started at 7am with my warm up and I’m leaving the gym at 7pm after coaching and consults for 4 hours. Gotta love what you doing to do this and keep training hard. I love it.