January 2, 2012

WU/JM 10min
2H swing 20kg- tabata protocol

Deadlift
175 x 1,1,1,1,1
160 x 5

Double 12kg Clean x 10
Double 16kg Clean x 10
Single    20kg Clean x 10L/10R
Rest
Double 12kg Clean 10x10 (100 reps)-Did 10 every minute for 10 minutes
Double 12kg Front Squat 10x 5 (50 reps)
Double 20kg Farmers Walk x 1 minute x 3
Rest
Double 16kg Renegade Row 5L/5R alternating x 3
High Plank 30" into low Plank 30" x 3

Shoulder joint mobility x 30 min

FOOD:
Coffee w/ almond milk and cinnamon
5:00amBreakfast-Butternut squash w/ chopped walnuts and blueberries and cinnamon

8:00amSnack-Jucied Kale (4 leaves) 2 carrots and a small apple

11:00amLunch-Spinach Salad w/ chicken and avocado and mustard
              coffee w/ almond milk and cinnamon

Snack-12pmRaw almonds and cashews and raisons
            2:00pm peppermint tea
            3:30pmLeft over Elk"Sloppy Joe" 1/2 cup
          
Dinner :  8:30pm Will probably be elk steak w/ sauteed garlic and onions and a garden salad