Friday Training and Diet

Warm-up: Shoulder exercises @ 3010, 3 x 8 reps
DB Ext Rotations, Powell Raises, and Trap 3

A1: DB Step Ups @ 20X1; 4 X 10-12; rest 60 sec.
A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.

B1: Lunges  3 X 12 Fast; rest 45 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C1: Straight leg Dead lift @ 4010; 3 x 10; rest 45 sec.
C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec.
E: 2 sets of 10 Swiss Ball Jack Knife

Results
A1: 30 x 12 x 4
A2: 10/10/10/8-2
B1: 30 x 12 x 3
B2: 40 x 12 x 3
C1: 135 x 12/185 x 10/10
C2: 75 x 10/10/10
D1: 35 x 10/30 x 10
D2: 30# EZ Bar x 10/20# EZ Bar x 12
E: Complete 

Diet
Post Wod (9:00am)
Glutamine and Bcaa's

Meal 1 (10:00am) 17 Hour Fast
5 Egg Omelet with 3oz of Bison and Onions

Meal 2 (1:00pm)
5oz Halibut with Mixed Greens and EVOO

Meal 3 (4:30pm)
6oz Chicken with Steamed Broccoli, Avocado Slices and Garlic Ginger Vinaigrette

Blocks
Protein: 20
Fat: 66
Net Carbs: 2