POWER FOODS

Thanks Ayrica for the B-day gift. As you all probably know by now I like to cook; especially healthy stuff that is only going to help me become faster, stronger, and more fit. I'll be testing out most of these recipes and I'll be sure to share them with you so that you can also become healthier and fitter. Anyway, not much to write today... just wanted to log my training for the past 2 days.

**Next up on the NOX Training Calendar; 9am 4th of July Workload, Mt. Baldy Hike Aug. 17th, and Dynamic Duo Sept. 20th. ** More info soon.


Tuesdays WORKLoad
-1 Power clean + 1 clean
2 sets w/ 215#
3 sets w/235#

-Snatch Balance
2x3 w/ 145#
2x3 w/ 160#
2x3 w/175#

-Push Press
5x5 w/ 205#

-Muscle Snatch
1x5 w/ 125#
1x4 w/135#
2x3 w/145#


8 Minute AMRAP
1 power snatch (135#) + 1 burpee, 2 power snatches + 2 burpees, 3 + 3, 4 + 4,....continue the ladder until 8 minutes are up.

rest 4 minutes

8 minute AMRAP
1 clean and jerk (185#) + 10 double unders, 2 clean and jerks + 20 double unders, 3 clean and jerks + 30 double unders....continue the trend until 8 minutes are up.


3x12 weighted pull-ups


Wednesday's WORKLoad
2 x 400m sprints every 2:30
*2nd 400 starts at 2:30...after 2nd 400 rest until the clock hit 5:00,
at 5:00 start a 15 minute EMOM

1. 200m shuttle run (100 down 100 back)
2. 10 medball throws
3. 20 hand release push-ups


PM Sesh

-3 Position clean complex
2 sets w/ 235#
3 sets w/ 255#

-2 power jerks + 1 split jerk complex
2 sets w/ 205#
3 sets w/ 220#

-clean dead-lifts
2 x 7 w/ 365#
2 x 5 w/ 365#

-Front Squats
1 x 6 w/ 245#
1 x 6 w/ 265#
1 x 5 w/ 285#
1 x 3 w/ 305#
1 x 5 w/ 285#

5 minute EMOM
3 muscle ups with 30# weight vest