Two weeks out from the day of comp... We'll hammer out this last week of brutal training and taper one week out. Sleep is critical at this point. I have a massage scheduled mid-week to break up the tissue and enhance recovery. Nutrition is pretty much like this...first half of the day my zone meals have 3 blocks of carbs per meal... roughly (27g), and the last three meals of the day are 2 blocks of protein with double or triple the fat (12-15g) per meal. My fat is coming from peanut butter, cashew butter, and avacados. My favorite meal at this point has been old fashioned oatmeal with 1 scoop of vanilla whey protein from EAS...Yummy! Here is the line-up:
Monday 5/4/09 - Workout # 1 - For time:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 165#) ...Rest 3 Hours
Workout # 2 -
10 minutes as many reps as possible of muscle-ups & 185lbs power clean.
Tuesday 5/5/09 - 21 - 15 - 9 OHS (135lbs) and 25 - 50 - 75 Double Unders
Wednesday 5/6/09 - 155lbs Thrusters - 30 reps for time...and go get a massage
Thursday - REST DAY
Friday - NorCal Sunday Workout...details to come...should be brutal
Saturday - 5x4x3x2x1 Snatch (5 - are hang, 4 - power w/no split, 3 - squat snatch, 2 and 1 with split)
Sunday - REST DAY
