Wednesday 6th June 2012

630am
Black coffee

720am

*5km row

*overhead squat technique

*every min on min 15min
5 hspu

*every min on min 15min
4 pistols

*hamdstand walk practise

10am
Sweet potato left over meatza

12pm

*2 hang power cleans on min for 15min

* overhead squat for depth sets of 5

2pm
Steamed veggies steak

230pm
Protein shake in coconut water

3pm
STRONG black

4pm

* hang squat clean 6 sets of 3 @80

* overhead squat 4 sets of 5 @ 50

* clean pulls 4 sets of 5 @ 80

* back squat 4 sets of 5 @ 135kg

* 800,400,200m run. Rest half interval time

8pm
Stirfry spinach, capsicum mushroom etc with Mmm steak.