Exercise:
4-4-4 Back Squat warm up, then:
AMRAP of 10 HSPU and Pull Ups - 7 Rounds total



Food:
Brakfast - Egg quesadilla w/ 2 eggs,
Lunch - Lettuce wrapped burger w/ avocado\
Snack - 1 can of tuna, 1 1/2 cup brown rice, olive oil and red wine vinegar

Liquids:
Milk - 2 cup
Coffee - 2 cups w/ heavy cream
Water - 8 oz

Feb 15

Exercise:
Practice Deadlifts x 3 consistant # -295-315#'s.
then: 2 Rounds of - 800 M row/ 50 wall ball (20#)

Food:
Breakfast - Steak and egg breakfast burrito
Lunch - Tuna, rice, olive oil and red wine vinegar
Dinner - Egg quesadilla

Liquids:
Coffee - 4 cups w/ heavy cream
Water - 12oz
Milk - 3 cups

Exercise:
Jackie - 1000 M row, 50 Thrusters (45#), 30 Pull Ups

Then:

On every min for 15 min, do 2 cleans, increasing by 1 clean every 5 min. (145#)

7:38 Rx

Food:
Breakfast - 2 eggs, 1 Sausage
Lunch - 3 tacos
Dinner- lettuce wrap burger w/ salad and olive oil.

Liquids:
32oz of water
2 cups of coffee w/ heavy cream
2 cups of hot chocolate

Feb 11

Exercise:
Randy - 7:39 Rx (75# x 75 Snatch)

Food:
Breakfast - 3 tacos, 1 egg w/ ham breakfast sandwich
Lunch - 1 1/2 cup brown rice, 1 can of Albacore dressed with olive oil and red vinegar dressing.
Dinner -

Liquids:
2 cups of coffee w/ 1/4" of heavy cream.
1 Americano w/ 1/2" of heavy cream
16oz. of water

Sleep:

Feb 10

Exercise:
Back Squat 3x5 - 225, 245, 250, 255, 265

Food:
Breakfast - None
Lunch - Chicken Fajitas, lettuce, tomato, sour cream, guacamole, onions (sauteed), some rice.
Dinner - Tom yum soup, beef with mint leaf and egg plant, yellow curry with some rice.

Liquids -
1 Grande Americano w/ 1/2" of heavy cream.
1 small cup of coffee w/ 1/4" of heavy cream.
8oz. of water with Emergen-C

Sleep - 6 Hours.

Feb 8

Exercise:
3 rounds for time:
21 Hang Power Cleans
12 Hand Stand Push Ups
400 M Run

10:34 Rx

Food:
Breakfast - 2 egg whites, 1 cup of veggies, 1.5 oz of cheese
Lunch - 3 Tacos

Liquids:
Water 16 oz.
Coffee: 1 Cup w/ Heavy Cream

Feb 4

Exercise Back to basics: Back Squat, Front Squat, Over Head Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, SDHP, Med Ball Clean (all with PVC pipe) 9 reps x 3 rounds