Fear of the Lord is the beginning of wisdom

TRAINING:

Warm Up:
   MWOD, Bergener warm up

Oly lifting training:
   Snatch (power + squat) 2x1 @ 65% 1RM, 2x1 @ 70%, 2x1 @ 75%
      140#, 160#, 175#
   Clean and Jerk 5x1 @ 75% 1RM
      225#

Conditioning:
   25-20-15-10-5
   GHD sit ups
   Back extensions
   double unders
   Time: 6:33


NUTRITION:

Breakfast (6:45AM) 3oz pork, 3oz chicken, 1 banana, almond butter, 20oz water, 24oz black coffee, 4 d-a, 1600mg beta alanine

Snack (9:45AM) dried cranberries, 20oz water

Lunch (11:30AM) 6oz steak, 3oz chicken breast, 1 avocado, salsa, 4 cups romaine lettuce, 3 stalks celery

Snack (12:30PM) almonds, prunes, 20oz water

Snack (1:30PM) 20oz green tea (decaf)

Snack (3:15PM) 2 OStrim sticks, almonds, prunes

PreWorkout (5:30PM) 12oz frs, 5g creatine, 3200mg beta alanine

PostWorkout (7:15PM) 33.8oz water, 1.5 scoops recovery, 8 rolls sushi (Cali, cabo)

Dinner (9:30PM) Lara bar, 8oz ground beef, 4oz tart cherry juice w/ 2oz almond milk (unsweetened), 12oz water, 3 ZMA, 1 fish oil