Training September 4th

4:40am – Wake up (new class schedule at the gym meant early wake up for me today. earliest I’ve had to get up for work since I was slingin’ latte’s at Peet’s Coffee back in the day)
4:45am – Greens/Fibre/Probiotic/Vit D
4:55am – Decaf Coffee w/ Heavy Cream to GO! (BIG ONE x 2)
5:15-8:15am – Coaching
*7:15 – had two hard boiled eggs

8:30am – 30 min zone 1 airdyne
203 avg/watts
462 cals
*PWO – 23g Pro/9g Carb

9:30-12:00pm – Coaching/Office work
*10:45 – 4.5oz Turkey Slices/1/4C Mac Nuts

12:30pm – Training Part 2

A. Power snatch 5, 3, 2, 5; rest 3 min – NOT TnG but intense per set
185, 200, 210, 195
B. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x5
135, 145, 155, 165, 175

[youtube=http://www.youtube.com/watch?v=VU-recXVh4o]

PWO – 30g Pro/30g Carb (Whey/Dextrose)

3pm – 2 Cups Potatoes/4.5 Oz Turkey
3:00-4:30 – Clients

4:45pm – Training Part 3

60 min z1 “flow” session – skills and drills
10mins – airdyne 30sec moderate, L-hang on rings
10mins – reverse hyper, Free handstand practice
10mins – barbell 65# get up, handstand walk
10mins – 200m run at high tempo, 3 muscle ups
10mins – triple under attempts, pistol practice (inov-8s, controlled decent)
10mins – FLR-rings, pistols, reverse hyper

6pm – PWO – 50g Carb/20g Proteins

6-7:30 – Consultations for nutrition challenge at the gym
7:45pm – Dinner

Southwestern Chicken Salad with Tailgate Cole Slaw and Cilantro Pesto

9:00pm – Bed