Wednesday Training and Diet Day 86

-Hips-
A) Power Clean; Moderate Load - Focus on Speed and Timing; 7 Minutes - No Missed Reps
B1) DB Bench @ 30X1; 4 sets of 8-10 reps rest :20
B2) KBS 2pood; 15 x 4 sets; rest 3 minutes.
C) Anchored Situps; 15x4 w/ 3 sec. Iso Hold at the Top; rest 1 min. b/t sets

Results:
A) Did some work w/ 135#/155# and 175#  worked on being patient and easy on the first pull then speed thru the middle.. not speed at the beginning which causes the bar to fly out on me.
135 - http://youtu.be/vbLaEv73YUY
175 - http://youtu.be/LtXQv7g32gM
175 - http://youtu.be/FPqrWf4eoPA

B1) 45# x 10/55# x 10/55# x 9/55# x 8
B2) Unbroken
C) Completed 2 sets hands behind head & 2 sets using hands to swing up. Focused on staying very tight at the top at slight angle to keep abs on.

Diet

Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa

Lunch
6oz Wild Caught Chilean Sea Bass Baked, 4oz Mixed Greens, 4oz Mushrooms, 3 tbsp EVOO + Apple Cider Vinegar

8oz Green Tea

Dinner
8oz Grassfed Ground Bison, 2oz Grassfed Beef Liver, 2 Bags of Cauliflower, 4oz Onions, 4oz Guacamole

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,812
Total Protein: 162
Total Fat: 96
Total Net Carb: 40