04-04-11

Breakfast: Chicken apple sausage
                  4 eggs
                  Cup of broccoli
                  2 teaspoon cashew butter
                  Americano

Had a full morning of classes for me at Redline and with the heat building quickly in South Florida (sorry Canadians) I didn't want to workout this afternoon so I made sure than I was ready to get to work as soon as my 10 am class was done. Today's training was perfect for me given the time I had to work with.

10 am: 10 oz. Goat Milk

Training:


Tuck Jumps in place 5 sets of 5 with low ground reaction time. Rest 1 minute between sets.
http://vimeo.com/21947278
Yes, these look crazy but, in terms of making you open your hips aggressively and being quick off the floor they are a great set up for the next part of the workout.
Power Clean technique work.
Bench Press 55% of 1 RM; 8 sets of 2 @ 20X1.
KBS 1.5 pood; 12 X 3. Rest 1 minute between sets.
Back Ext @ 1010. 20 X 3. Rest 1 minute between sets.




Results:


Power Clean: 95# - 145# - 195# - 145#. Did triples at each load.
Bench Press: 135# all sets
KBS: complete
Back Ext: complete.


Post work out: 10 oz Goat Milk
                         20 grams Grass Fed Whey
                         45 grams Maltodextrin
                         2 Scoops BCAA+G


1 hour later:  7 oz chicken breast
                      Lara Bar
                      2 Cups mixed veggies






Dinner:  Crock pot chicken & salsa
               2 cups mixed veggies
               Large mixed green salad w/ grapes, blueberries, walnuts, olive oil




Blog Snack: 10 oz. Goat Milk
                     4 oz. Burger pattie w/spinach & peppers in it.
                     Olives