March 28

Exercise:
Skill work: Row 500M (100M stroke transitions), Hang Power Snatch, Snatch Balance, Over Head Squats

Feb 18

Exercise:
Bench Press: 3-3-3-3-3 (205/215/220/220/220)
Reverse Hypers 15-15-15: BW, BW, 15#
Ring Rows to failure: 15/20/25
Knees to Elbowsn 12-12-12
Met-Con:
60 Double Unders, 40 Sit Ups, 10 Hang Power Snatch (65#)
40 DU, 20 Sit Ups, 10 Hang Power Cleans,
20 DU's, 10 Sit Ups, 10 Thrusters
(4:53)

Food:
Breakfast: Steak and Egg burrito
Snack: 1 scoop protein powder w/ water
Lunch: Quesadilla w/ Tuna and mayo mixed with 2 cups of broccoli
Snack: 1 scoop protein powder/1 scoop veggie powder/1/2 scoop amino builder + B vit.
Dinner: Cuban Sandwich burger, fries, 1/3 Pizzookie

Liquids:
18oz of water
2 Beers
1 Glass of Milk
3 Cups of coffe (1 cup with heavy cream)