Training September 5th

7am – Luxurious Wake up time
7:15 – Greens/Fibre Shake – probiotics/fish oil/antioxidants/vit D + 30g Protein
7:30 – Decaf Coffee and Heavy Cream
8:30 – Training Part 1

A1. Back squat @31×2, 4-6×5; rest 2 min
255, 260, 265, 265, 270
A2. Wide grip weighted chin ups 5, 5, 5, 5, 5; rest 2 min
53, 58, 63, 75, 80
B1. Single arm OH walking lunges 20 continuous steps x3; rest 90
seconds (swithc hands after 10 reps)
60# db (highest weight I have, next is 95#, too much)
B2. 5 unbroken muscle ups x3; rest 90 seconds
– complete

[youtube=http://www.youtube.com/watch?v=dlt0jIb5BSM]

PWO – Breakfast of 3 Eggs, 2.5 Strips bacon, 1/4 Sauteed Onion

10:30-1pm – Coaching

1:45pm – Training Part 2

For time:
Row 1k
25 double unders
Row 750
50 double unders
Row 500m
75 double unders
Row 250m
100 double unders
-12:30
* pace was steady on the Row between 1:43 early on and 1:45 at the end. I did the set of 50 and 100 double unders unbroken and tripped on rep 21/25 as well as 62/75. My buddy Dan Felling did this one with me. He is a solid rower with millions of meters of experience. His stroke rate was much faster than mine and his breathing much more intense. It is always good to get around other high level athletes with more experience than you to learn from them and to feel some pressure.

PWO – 3:1 Carbs:Protein w/ Greens First

Meal – 3:30 (Southwestern Chicken Salad w/ Cole Slaw)

4-7pm – Consults
*Snack – Turkey Slices and Mac Nuts

7:30pm – Dinner
Roasted Carrots w/ Chicken Sausage