Home Sweet Home

TRAINING:

Part I (warm up)
leg swings, arm swings, lunges
Burgener warm up
Part II (oly lifting)
power snatch (from just below knee)
---5x2---
---180# (75% 1RM)---
power clean (from just below knee)
---5x2---
---225# (75% 1RM)---
Part III (conditioning)
8RFT
5 power snatches (95#)
200m row
---9:32---


NUTRITION:

Breakfast: 3.5 large eggs, 1 red apple, 24oz black coffee

Snack: 5oz beef jerky, 3oz mixed nuts, 20oz black coffee, 30oz water

Lunch: 5oz ground beef, 3 large eggs, 2 cups mixed veggies, salsa, 1 banana

PreWorkout: 12oz frs, 5g creatine, 3200mg beta alanine

PostWorkout: 56oz water, 1.5 scoops recovery

Dinner: 10oz grilled chicken, sweet/white potato fries, 2 cups mixed veggies, 16.9oz water

BeforeBed: almonds, 3 zma, 4oz water