Back Squat/Rope Ascent from Hollis Molloy on Vimeo.

Start you week off right

The video above was from awhile ago and it got me motivated to start this week off ...

9am

muscle milk

coffee and cream

1030am wod

squat2 reps @ 245x10 with 30 sec with rest

11am

muscle milk

handful almond crunch

2pm

handful almond crunch

4pm

1 cup strwberry yogurt

530pm

shoulder press 95-3,115-3,135-3,165-3,165-3,165-3

50 burpees for time:1:59.90

i did that cause i owed from the other day...

830pm

chips with salsa and spinich dip

7oz filet cooked with butter- lots cause it taste better

2 cup spinich and mushrooms cooked in olive oil

1 glass of wine

Rest and Recovery Day

930am

4 eggs omelette

3 oz sausage

2 oz cheese

coffee and cream

1130am

choc cashews-6 pieces

1pm

6 choc macnuts- grandma loves to feed me

730pm

4 oz pulled pork

small ceaser salad

3 eggs, 1 sausage,2 oz cheese

I am so sore from yesterday! I needed to take the day off- thank god cause I feel just a bit better.

What a day...

6am

muscle milk

coffee and cream

730

3 rounds

10 med ball clean

10 burpees

2:15

sprint 3 min rest 2 min

deadlift #275 for 3 min: 42 reps

1030am

benchpress:95-5,135-5,185-3,225-2,245-1,265-1,275-1,305-missed,295-missed,285-missed

weighted pullups:35-3,70-2,105-missed,96-1,101-1

1245

4 egg omlette with sausage,avo,tom-yummy

4pm

artichoke dip with some chips and salsa

830pm

5 ozfilet

6 asparagus

1 big corn

a bunch of chips and salsa with spinich dip

2 strwberry mochi icecream

Whoops- i didnt post before I went to sleep- I got home around 11pm and it slipped my mind. Should I do burpees? ok.., 50 will be done today!

OFF

6am

coffee and cream

muscle milk

7am

muscle milk

130pm

pork bun

handful of pita chips

glass of milk

handful of mac nuts

730pm

huge chicken and beef buritto

some beef nachos

kiwi-watermelon juice- too sweet...

REcovery day looks like...this:

730am

muscle milk

9am'

4 eggs

2 oz cheese

.25 cup guac

.25 sour cream

handful pitachips

10am

crashed on my bed for an hour- whoops

12

coffe and cream

muscle milk

1pmwod

1 p.snatch 3OHS: 95,115,135,155,185

40 yard weighted (135#)sled drags with 85# vest along with: 50#sandbag,100#,150#,50# overhead carry

medley of 100meter sled drag with 135#, sprint 150# sandbag 100 meters, sprint a full keg 100 meters, sled drag 135# and full keg 100 meter. for time:3min and change

5pm

handful of trail mix

6pm

chicken salad with 3 small slices of bread

9pm

1oz chocolate

1 order of mongolian beef

5 wok toss prawns

Carb load

Started off good until I noticed walnut bread on my table. My uncles family is staying with me and there are two cool little half chinese/german boogers...Well..., they like bread, chips, candy,burritos, and hot dogs..LOL. Is there anything wrong with a little bread in my diet- HECK NO!!! I felt strong - maybe it was mental, maybe it was the coffee. It was the fact I ate a crap load of bread today and wanted to burn it off.. 1 Good thing: no more Bread!

great seminar if you can make it.

8am

muscle milk

10am

coffee and cream

slice of walnut bread

two cups yogurt

11am

nap for an hour...

12pm

two sausage

handful mac nuts

1 cup yogurt

130pm wod

back squat #225 7x10 with one min rest

rest 5

press:75-3,95-3,105-3,135-3,155-3,155-3,155-3

rest 15

on the min power clean #225 3 reps for 10 min's

230pm

power bar protein

630pm

4 oz beef

handful of chips

handful of pits chips

slice of bread

handful of mac nuts