081613 Friday

Friday:

A. EMOM x 16 minutes

odd = 2 TnG power cleans @ 138

even = 10-12 HSPU

**did 12 HSPU each time got all PC :)

+

30 sec. amrap kb swing @ 53# (get 15) = 16, 17, 17

30 sec. amrap burpees (get 15) = 13, 13, 14

30 sec. am rap box jump @ 20" (get 18-22) = 16, 17, 17

30 sec. amrap sprint @ max effort

rest 7 minutes x 3

http://vimeo.com/72528210

+

45 sec. AD sprint for calories

rest 5 mintues x 2 = 22 cal, 22 cal

Nutrition

SFH protein shake, bacon, peach

1/2 cliff builder bar

SFH protein shake w/creatine, bcaas, bata alanine

1/2 protein bar, apple

Filet, green beans, salad

Granola cereal W /skim milk

Fish oil