2 cup dry oatmeal
5 whole eggs
35 grams of protein powder (whatever you desire)
1/2 cup applesauce
1/2 cup frozen blueberries
2 tablespoons of coconut oil
Cook the oatmeal separately, meanwhile beat the eggs in a large bowl. Add all contents and mix until color is even. batter makes 8 pancakes if served in 1/2 cup portions. each pancakes contains almost 9grams of protein, 12 grams of carbohydrates, and 3.5 grams of fat.
Shoulder press 3x5
30 squat clean and jerks for time
use 135lb(men) 95lb(women). The bar must be received in the full squat where the hip is below parallel. Then the second portion of the lift can either be a 'jerk' or the athlete may do a thruster out of the squat position. The bar must be locked out over head with some portion of the athletes ear exposed in front of the armpit(i.e. head through the hole).
post loads and thoughts to comments..... OR if anyone has some good recipes please share!!!