Workout

50 Push Ups
9 Clean & Jerk @ 135#
Run 400 Meters
rest 3 minutes

45 Push Ups
12 Clean & Jerk @ 125#
Run 400 Meters
rest 3 minutes

40 Push Ups
15 Clean & Jerk @ 115#
Run 400 Meters
rest 3 minutes

35 Push Ups
18 Clean & Jerk @ 105#
Run 400 Meters
rest 3 minutes

30 Push Ups
21 Clean & Jerk @ 95#
Run 400 Meters
rest 3 minutes

The cleans are full squat cleans.
Time each round and try to keep the times consistent.
Do this one at 100%


This is a good post shake. It works for me, but it can be altered to fit your
athletic and nutritional goals.
1 cup of water
1 cup of frozen mixed berries (strawberries, blackberries, raspberries & blueberries)
1 tsp of Udo's oil 3-6-9 (omega 3 and 6 essential fatty acids)
2 scoops of vanilla Muscle Milk
blend and drink

I do that within 10 to 20 minutes after training.
An hour after that take in a full meal.
1 sweet potato
1/2 of a medium to large avocado
1 chicken breast (6 to 10 oz. I don't measure just depends on what gets pulled out)
or instead of chicken, low sodium shaved turkey breast
2 tsp. of natural apple sauce (make sure in the ingredients that nothing is added like sugar or fructose, of any sort)

This is a site to read more about Udo's Oils
http://www.florahealth.com/flora/home/canada/products/R7980.asp
But by all means you do not have to use this particular brand, it's just the one I use.
But I do recommend implementing some sort of Omega 3 and essential fatty acids into your diet.

This is a site to read more about Muscle Milk
http://www.cytosport.com/products/muscle-milk/muscle-milk-naturals-powder
Again this is my personal choice, it's easy to digest and taste good to me.
I use the natural version, because there are no added sweeteners.
But any Whey Protein will work. As long as the first ingredient on the bottle is Whey Protein.