Half lemon in warm water + Juice Plus
Breakfast - Omelet
Meal 2 - 1/4 chicken with Mixed Veg, Avocado
Snacks throughout the day - Banana, Juice Plus,180 Nutrition,oat bar x2, Apple x2
Meal 3 - 1/4 chicken with Mixed Veg, Avocado
Meal 4 - Stir fry (veg & lamb sausages)
Workout
Felt pretty sore all over today from the last few days training.
I skipped what I was supposed to do as part of my program as im doing the city to surf this weekend. City to surf is a 14km fun run but I dont think it would be to much fun if my legs are smashed.
Instead just did my own workout.

1k run for a warm up. Nothing to hard.

How to Deadlift

Bench Press
80kg(5) 90kg(5) 100kg(3) 105kg(2) 107.5(1)

5 Rounds for time of
Chest to Bar x6
Ring Push Ups x12
200m Sprint
Time 12:11
This was a fun little short WOD. Turns out im pretty crap when it comes to strict pull ups. Need to work a bit more on them.

Skull Crushers 40kg(10) 35kg(10) 30kg(10)
I started to feel a strange twinge in my elbow while doing these. Dont know what its from, I had planned on doing 4 sets but didnt want to risk injury.

Cable Crunches 12,12,12
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9/8/12
I didnt really have much time to train today. I was even half think of taking a rest day but then said feck it im training.
Warm up 500m run

Power Cleans
5RM(80kg) 95%x5(75kg) 90%x5(75kg)
I felt pretty good with these today. My goal with this is to lift 100kg. The 95% lift actually worked out at 78kg or something so I just did 2 sets on 75kg.

Snatch Balance
5RM(60kg) 95%x5(60kg) 90%x5(55kg)
Again the 95% wasnt much off 60kg so I just stayed with that.
Im starting to feel a lot more stable with this movement. I remember only a few months back I couldnt do this with the bar. I do find it quite tough though lowering the bar to the back of my neck.

Clean Pull
8RM(120kg) 95%x8(115kg)  90%x8(105kg)
This movement takes a lot out of ya. Felt smashed after it but good. Shoulders tightened up a fair bit though.