Day 14 & 15

I have to admit, the last week has been tough.  Many changes have occurred making it difficult to focus.  There are certain things that you can control, and then there are the things you cannot control. I have chosen to focus on what I can control, and everything else can kiss my ass!

Day 14: Sunday 1/31/2016

Nutrition: 

Breakfast- 1 Advocare Spark, 3 catalyst, 1 Thermoplus, MNS packet #1, 3 eggs, 1 cup veggies, 1/2 cup steel cut oats, 1 cup berries, 1 small banana, 1 tbsp coconut milk, 1 med coffee

Pre-workout- 2 Advocare Muscle Strength pills, 1 Advocare VO2 Bar, Biocharge

Post-workout- Protein shake (Advocare Muscel Gain) 2 scoops, 3 catalyst

Lunch- Large Salad, 1 can tuna, 1/2 avocado, MNS pack #2

Dinner- 3 catalyst, 1 large chicken breast, asparagus, 1 small sweet potato

Workout:

EMOM 10
Snatch- 2 @ 70#

EMOM 10
Clean- 2 @ 120#

WOD: 22 Veteran's WOD

11 exercises, 22 reps of everything.  Once you complete all 11 exercises, repeat from the bottom up

OH Lunge
KB Swing
sit-up
slam ball
pull-up
OHS @ 55
Wall ball
push press @ 55
Double Under
Mt. Climber
Burpee

29:56


Day 15: Monday 2/1/2016

Nutrition:

Breakfast- 1 Advocare Spark, 3 catalyst, 1 Thermoplus, Meal Replacement shake (5:30am) MNS pack #1, (8am) 4 eggs, 1 cup veggies, 1/2 cup steel cut oats, 1 cup berries, 1 small banana, 1 tbsp coconut milk, 1 large coffee

Snack- 1 serving coconut flakes

Lunch- MNS pack #2, 1 large chicken breast, artichoke, capers, Sun dried tomatoes, 2 servings apple sauce, 1 Spark, 3 catalyst

Snack- 1 small banana, 1/2 chicken breast

Cardio session- 15 minutes on airdyne

Pre-workout- 2 muscle strength pills, 1 VO2 Bar, 1 Biocharge

Post Workout- Muscle Gain Protein shake (2 scoops)

Dinner- 1 1/4 chicken breast, artichoke, capers, sun dried tomatoes

Workout:

Back Squat- 5/3/1
1- 135, 2- 160, 3- 175 1 + 2 = 3

Front Squat 4 x 8
95, 100, 105, 110

Straight leg deadlift 4 x 8
135, 145, 145, 150

Yoke- 295 x 30 yards (neck wasn't feeling too good...changed exercise)

DB lunges 30 yards x 4 @ 20#db