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Thursday 4/17/14

Sleep:  I fell asleep last night around 9:30pm and then woke at 5:30AM…should be around 8 hours.


5:30AM: 1-THORNE Bacillus Coagulans Probiotic, 1-allergy pill, 2000 units of NOW Vitamin D, 1-NOW Super Cortisol Support and with 26oz of water with 1 tsp of Glutamine powder + 1 cup coffee

5:45AM: 1 Omega Egg/4 Egg Whites, 3 sausages, 1 cup arugula, ¼  avocado

6:30AM: 3 Muscle Pharm BCAA’s (pre-workout), 1/2 tsp Creatine, 26 oz with Advocare SPARK

9:30AM: 25g Nutrasumma Pea Protein and 3 Muscle Pharm BCAA’s (post-workout), 1/2 tsp Creatine

11AM LUNCH: 4 oz Tilapia, 2 cups baked sweet potatoes– 1 NOW Super Cortisol Support

6:30 PM DINNER: 4 oz salmon, 2 cups green beans

7PM: ½ cup greek yogurt and 1 TBS almond butter

Hydration: 10-26 oz water + 1 cup coffee

Work: Worked at clinic from 12PM-7PM

Training:  7AM-9:30AM

Mobility/Warm Up:

1)200 M run/20 air squats/20 situps/10 pushups – 2 rounds

2)20 PVC pass throughs/2 min PVC ER stretch/arm

3)BB snatch warm-up: 3 clean pulls, 3 muscle cleans, 3 front squats, 3 strict presses, 3 split jerks, 3 clean/split jerk

Gymnastics: Rope climbs/EMOM – 6X2


1) Clean and Split Jerk/EOMOM –

2×5 @ 65%– 110lb

2×3 @ 70%– 115lb

2×1 @ 75%– 125lb/130lb

2) Snatch Grip Strict Press (behind the neck)/EMOM – use strict press 1RM (113lb)

2×5 @ 75%– should have been 83lb – used 53lb for first set and right shoulder was really pissed off, so I started push pressing

2×3 @ 80%– should have been 90lb – used 83lb/93lb push press

2×1 @ 85%– should have been 96lb – used 103/113 push press

Efficiency: None due to master’s qualifiers workout coming up this weekend

Accessory: None due to master’s qualifiers workout coming up this weekend



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