Friday

On a running clock:
0:00-6:00 to establish a hang squat snatch max in 3 attempts (1 every 2:00)
6:00-7:00 rest
@ 7:00 complete a max L-sit on parallettes hold
+
For time:
9 muscle-ups
9 clean & jerks, 95
+
10:00 AirDyne easy

@ CrossFit Active Performance

115, 125, 130

0:36

+

8:06

+

Complete on Assault bike 

Really looking forward to running through some of last year's Regional events this weekend! I guess today went as well as could be expected. 

Hang snatches felt great, fast under the bar again (PR +15). So... I've now power snatched 130 and hang snatched 130... I really should be able to squat snatch more than 130.  Bah. 

L-sit was easy until it wasn't. 

Flirted with the idea of stringing muscle-ups together, but they didn't feel as strong as they did earlier in the week. All singles, tried to go one every 0:45. Done at 7:35, clean and jerks all touch and go and easily unbroken. 

Monday - 15.1

AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 5 box jump w/step-down, 20

PM
15.1/15.1a
+
10:00 @ very easy pace:
30 AirDyne calories
10 wall balls
1 rope climb
3 wall walks
+
10:00 mobility work of choice

AM

complete, subbed 10 step-ups/step-downs

PM
15.1: 106
15.1a: 201
+
complete
+
complete

Definitely pissed off my knee a bit on the heavy cleans from Friday... it's not terrible, but it did not like the box jumps today, and I figured there was no point aggravating it further, especially with the 15.1 redo.  It's not that bad, if box jumps come up this week I'll be fine, just would rather be safe than sorry.

I was really nervous going into the 15.1 redo... I really, really wanted to hit 201 again.  Broke all the deadlifts 5/5 and all singles on the snatches, with quite a bit of transition time.  I started off doing singles on the toes to bar, but I actually felt less fatigued doing sets of 5 with a longer break in between sets, so after the first 10 that's what I did.  Clean and jerked 156, 186, 196, 201.  I've never made such a large jump going to 185 before (I jumped 145 to 175 while warming up, and that was a first as well), but I almost always will take 10lb jumps once I'm around 165.  So that's the first cool thing about this, knowing that I can hit 185 solidly and after a large jump. I hit 196 with about 2:30 left (also I've never skipped 190 before, so that's cool), and opted to take the extra rest and make one good attempt at 201 instead of rushing the 201 and going for a 5th attempt.  None of my reps were nearly as crisp as they felt on Friday, but obviously I'm super happy with matching Friday's PR.  I'd kinda like to test a clean and jerk max under less stressful conditions!  I know I've got 205 for sure, maybe even a little more.

Got through one round + 20something calories on the 10:00 piece.  Mobility complete, hip and ankle.

Great start to the Open!  Ready for week 2.  I wouldn't mind some CTBs.

Friday - 15.1

Workout 15.1
9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. / F 75 lb.)

Workout 15.1a
1-rep-max clean and jerk
6-minute time cap

15.1

1

15.1a

201 (PR +1)

Really happy with how easily I hit heavier cleans without having done any since November... Caught 206 but it was a little forward, I totally surprised myself.

Saturday

AM
10:00 @ 70% of [250m row + :15/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. 2 push press + 2 push jerk + 2 split jerk, build to a heavy set
B. Snatch pull clusters, 4 x 1.1.1 @ 135, :10 between singles, :90 rest
+
AMRAP in 5:00:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP

AM
complete
5 muscle-ups of 8 attempts :D

PM
A. 155

B. Complete 

+

27 burpees 

+

Complete 

HOORAY FOR MUSCLE-UPS!  Missed the first two, then made #s 3, 5, 6, 7, 8 with a very near miss on #4. All on one aggressive first swing, on the skinny rings.  This brings my lifetime total up to 14.  

Barbell complex felt really good. Did the full complex at 135 and it was surprisingly easy, so did it again at 145 and it was still really solid, so figured I'd try 155 for the heck of it. Push presses were cooperating today, so that was nice. 

Snatch pulls felt excellent. All of them were patient into the hips and got to chin level. Getting antsy to snatch again... 

A little disappointed with the AMRAP. I should have started doing quick singles earlier; I spent way too much time staring at the bar. Did 7/5/5, some 3s, then singles. Finished Grace at 2:54, which is kind of pathetic, it should have been under 2:30 for sure.  Kept a steady pace on the burpees. There's no reason I shouldn't have made it back to the bar. Dammit. 

Saturday

AM
10:00 @ 70% of [250m row + :15/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, build quickly to a heavy single
B. Snatch pull clusters, 5 x 1.1 @ 135, :10 between singles, :90 rest
+
AMRAP in 9:00 - treat it like the Open w/a tie-break @ the conclusion of each round of burpees, change your own plates:
10 clean & jerk, 55
10 bar-facing burpees
10 clean & jerks, 75
10 bar-facing burpees
10 clean & jerks, 95
10 bar-facing burpees
10 clean & jerks, 115
10 bar-facing burpees
10 clean & jerks, 135
10 bar-facing burpees
max clean & jerks, 155

AM

complete

PM

A. 185

B. Complete 

+

Through round of 115, + 3 burpees 

Woke up hungry and without a fever, so took that as a sign that it would be okay to get off the couch today.  Still feeling really fatigued and lightheaded, but otherwise on the mend. Happy to move around a bit. 

0 muscle ups of 4 attempts.  Lacking the oomph this morning - understandable, I think.

185 was heavy enough for today. Actually kind of surprised it felt as good as it did, considering I've survived on nothing but tea and NyQuil for 48 hours. 

Snatch pulls felt very good. Nice to actually get the bar high for a change. 

Wanted to run through the AMRAP even though I'm not 100%, and did better than I thought I would. Breathing actually wasn't as bad as I was expecting (I was expecting it to feel like when I had bronchitis, but it wasn't nearly that bad). Was able to keep a steady pace on the burpees. Got extremely lightheaded on the CJ though, which forced me to take longer between reps than I wanted. 55: unbroken, 75: 6/4, then singles at 95 and 115. Finished the 115s at 8:49, didn't pay attention to other splits. This was actually really fun, would love another crack at it when I'm feeling better. Confident I could get pretty deep into the 135s if I string a few 95s together and move faster through 115. 

That was enough for today. Back to the couch. 

Friday

AM
10:00 @ 70% of [250m row + :30/side plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, accumulate 10 solid singles @ 165
B1. Snatch pulls, 4 x 1 @ 155-160-165-170, :60 rest
B2. Ring dip clusters, 4 x 2.2.2.2 as fast as possible; :60 rest
B3. Unweighted walking lunges, 4 x 10m; :60 rest
+
AMRAP in 5:00, treat it like the Open!:
25 power clean & jerks, 85
5 rope climbs
+
800m walk cool-down immediately at conclusion of AMRAP

AM
complete
+
4 muscle ups out of 6 attempts :) (video)

PM
A. complete
B1, 2, 3. complete, complete, complete
+
4 rope climbs
+
complete

Holy shit.  Muscle ups!!  Made #1, 3, 5, 6, and called it there to end on a good note.  Absolutely shocked and super happy.

Split jerks were all light and easy. 

Snatch pulls felt heavy.  Ring dips were fast for the first 3 clusters, but had to rest about 0:10 before the 4th cluster on each set to ensure that I wouldn't fail.  Knee felt completely fine on the lunges, absolutely no issue here.  

UGH rope climbs will forever be my nemesis.  Finished the CJs at 2:23, broken 10/4/4/4/3.  Really tried to limit resting between rope climbs, but it's still pathetic.  Finished the 4th at 4:40 and knew I wasn't going to get another one in 0:20.  Disappointing, but not surprising.

But, those muscle ups!! Yesssssssss.  :)  

Thursday

10:00 light scap activation
+
A. Squat clean & jerk, 3 x 1 @ 165-175; rest as needed
B. Weighted pronated pull-up, 3 x 2-3, 21X0; 2:00 rest
+
For 10:00:
Evens: 1 rope climb
Odds: :30 AirDyne @ 90% aerobic
+
3 sets:
:35 row @ max effort
4:45 rest

Complete

+

A. 165, 175, 175

B. +10(3), +20(3), +30(2)

+

Complete 

+

182m; 1:36.1/500m avg 

182m; 1:36.1/500m avg 

182m; 1:36.1/500m avg 

+

Oly class - clean and jerk

AM weight @ home: 166.3

PM weight @ gym (including belt): 171

Clean and jerks felt sloppy today - not heavy, but technique was lacking. Kept catching the cleans soft and with slow elbows, and pressed out all the jerks.  Hence the CJ work with Chelsea Kyle - worked at 135 for the whole hour, cleans were generally decent, but jerks need work.  I'm not using my legs at all and am hesitating to drop under the bar, which is why I end up doing my weird hybrid push press thing.

Weighted pull-ups and rope climbs both felt excellent today.

Lacking a little bit of power on the rower - never felt like I was hitting a wall, but just couldn't pull any faster or harder than 1:33-1:34.  Worse than June (185/185/181).  At least I'm consistent?

Thursday

10:00 light scap activation
+
A. Squat clean & jerk, build quickly to your anticipated OPTathlon opener (heavy weight you KNOW will hit)
B. Weighted strict pull-up on rings, build to a max
+
For 8:00:
Evens: 5-7 kipping pull-ups
Odds: :30 AirDyne @ 90% aerobic
+
3 sets:
:30 row @ max effort
4:30 rest

complete
+
A. 175
B. 218 (173+45)
+
complete; 7 across
+
159m, 1:34.3/500m
159m, 1:34.3/500m

159m, 1:34.3/500m

AM weight @ home: 168.2

PM weight @ gym (including belt): 173

Really good day.  Clean and jerks were crisp and solid... thinking 175 is a good opening weight, as it's heavy but something I don't stress over and am always confident to hit it.  Would like to hit 175, 185, 195, 200 on Saturday... 

Strict pull-ups felt great!  +40 was easy, +45 was reeeeeeeally slow, but got it.

Butterfly pull-ups were the best they've ever been today.  7 each time, and did some CTB accidentally on the first round (advantage: boobs).  But then after the EMOM was over, I tried doing some butterfly CTBs on purpose and couldn't find the rhythm.  That's okay though, they will come - super happy with progress here!  

Row sprints felt good.  Was holding 1:31-1:32 for the majority, and very consistent today.  Almost identical to June (159/160/158).  

Then did about 30:00 of muscle-up work.  Holy shit.  Soon.  I'm making it through about half a turn over - my wrists are turning over, but I'm not throwing my head through or getting my hands back, so I'm still falling out of it before I'm in the bottom of the dip.  Today was the closest I've been, though... and legitimately the first time that I felt like it's possible.

Saturday

AM
10:00 @ 70% of [200m jog + 7 glute-ham sit-ups]
5:00 rest
10:00 @ 70% of [3 kipping handstand push-ups + 150m row]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean & split jerk, build to a heavy single
B1. 1 segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh) + 1 snatch pull, 4 x 1 starting @ 1RM snatch & adding 10/set; :15 between all reps, :60 rest
B2. Hand-release push-ups, 4 x 15 fast; 2:00 rest
+
3 rounds for time:
10m handstand walk
8 stone-over-shoulder, 95
50 double-unders
+
1200m row w/increasing effort every 300m (2:10-2:05-2:00-very hard)

AM

Complete

PM

A. 185, failed jerk @ 190 (video)

B1. 135, 145, 155, 165

B2. Complete 

+

8:15

+

Complete 

Handstand push-ups were AWFUL.  I feel like I've lost all the progress I made on these in the spring.  Never made a set of 3 unbroken, lots of singles with a couple doubles and a couple fails.

Clean and jerk @ 175 was crisp and beautiful. Clean was easy @ 185 but jerk was a little soft. Cleaned 190 without an issue but failed the jerk. Video revealed that elbows dropped to point down at the floor on the jerk dip - never had a chance to save it. Didn't film any of the successful jerks, not sure if my elbows always do that or if that was one of my classic "oh it's getting heavy, let's change everything!" fails. Tried to clean 190 again but lost it forward and moved on. 

Snatch pulls at 135 and 145 were excellent; didn't get quite as high at 155 or 165. Hand-release push-ups were all very fast and easy. Also had an easier time keeping elbows tucked in - I feel like that's a result of all the scap work. 

All handstand walks and all double unders unbroken!! Transitions were a little slow because I was really wanting to recover enough to do each piece unbroken, even though that wasn't necessarily the goal. First round done in 2:00 flat, but then second and third rounds took just over 3:00 each. Stones got a little tough by the 3rd round, which surprised me. 

The row was really challenging. Never held exactly the pace I was supposed to. Bounced up and down a lot in the first 300m (2:07 to 2:15). Then was solidly 2-3 seconds slower at 2:05 and 2:00. Final 300 was awful - I built pace a little more slowly than last week to make sure I didn't flame out, but then couldn't get under 1:50 in the final 150m. 

Saturday

AM
10:00 @ 70% of [200m jog + 5 glute-ham sit-ups]
5:00 rest
10:00 @ 70% of [1-2 freestanding handstand push-up + 150m row]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean & split jerk gauntlet, 1-1-1-1-1 80-90% 1RM; 2:00 rest
B1. 1 segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh) + 2 snatch pulls, 3 x 1 starting @ 1RM snatch & adding 10/set; :15 between all reps, :60 rest
B2. Ring push-ups, 3 x 15 unbroken; 2:00 rest
+
For time:
50 double-unders
10 stone-over-shoulder
10m handstand walk
50 double-unders
10m handstand walk
10 stone-over-shoulder
50 double-unders
+
1000m row w/increasing effort every 200m (2:15-2:10-2:05-2:00-very hard)

AM

complete

PM

A. 155, 165x4

B1. 135, 145, 155

B2. Complete 

+

7:07

+

Complete

Kind of an off day; upper body is really sore (guessing from gymnastics?) and needed an extra hour of sleep and an extra cup of coffee to get moving this morning.

Freestanding HSPUs were awful today - successfully got 1 each round, but usually not on the first try.

Clean and jerks felt harder than they should have at that weight.  (I ignored the "gauntlet" part - thought that was a typo from last week?)

Snatch work and ring push-ups felt really good!  SSGDLs felt really light, and snatch pulls were really high at 135 and 145 (less so at 155, but still solid).  Ring push-ups were easy.

Stone/DU/handstand walk thing was AWESOME.  Super fun.  All double unders unbroken!!! 

Another successful week ending with the row, but it was really difficult today.  Couldn't find 2:15 in the beginning - took almost the whole 200m to finally settle in at that pace.  Started to get really tired with 300m left (half-way through the 2:00 pace) but held on.  Finished holding 1:44 and was in the mid-1:40s much earlier than last week.  Really happy that I was able to stick to each pace pretty much spot on.  That's a new talent!

Saturday

AM

10:00 @ 70% of [200m jog + 5 glute-ham sit-ups]
5:00 rest
10:00 @ 70% of [max freestanding handstand hold + 150m row]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean & split jerk gauntlet, 1 every :60 starting @ 145 and adding 5 every :60
B1. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 2 x 1.1 very heavy; :30 between singles, 2:30 rest
B2. Ring push-ups, 2 x 20 unbroken; 2:00 rest
+
5-4-3-2-1 for time:
Stone-over-shoulder
Wall walks
20 double-unders after every movement
+
1000m row w/increasing effort every 200m so that last 200m is near all-out

AM
complete

PM
A. 180, failed jerk at 185

B1. 205, 215

B2. Complete 

+

9:37

+

Complete 

Handstand holds weren't 100% static (moved hands around a bit), but was upside-down for 0:25-0:40 each time. 

Gauntlet was tough - I was pretty tired by the bar @ 175. Cleans all felt solid, but none of the jerks were crisp. Failed jerk at 185 was way forward. 

It was harder to keep my hook grip on the ssgdl than usual... 

Ring push-ups felt good and easy!

Stones and wall walks were totally easy, but effing double unders were all over the place today. I think every set following the wall walks was unbroken, but every set following the stones was broken at least once or twice. 

Very happy with the row. I started out extremely conservatively, but I LOVED breaking this into 200m chunks. It helped me with pacing and gauging effort (and not going out too hot!), which I always struggle with. Probably should have started around 2:15 and had the second to last chunk around 1:55. Down to 1:43 for the last 5-7 pulls and felt really strong through the finish. Hooray for not ending a Saturday with failure on the erg! 

Thursday

AM
10:00 light scap activation
+
A. 1 paused front squat, 21X1 + 2 front squat, build to a max
B1. Unweighted strict pull-ups on rings, 5 x AMRAP in :60; :60 rest
B2. 1 push press + 3 push jerks, build to a tough set in 5 sets; :60 rest
+
AMRAP in 12:00:
15 AirDyne calories
12 tough strict ring rows
9 wall balls, 14 to 10
+
Not for time:
100m snatch-grip overhead carry, very heavy

PM
Oly class

AM
complete
+
A. 235 (PR+5)
B1. 7, 6, 6, 5, 6
B2. 150
+
5 rounds + 14 calories
+
complete with 135

PM
45:00 snatch (up to 115) + 15:00 CJ (up to 135)


Front squats felt good!

Ring pull-ups did not feel good.  Opened every minute with a set of 3, but then was doing mostly singles and a few doubles throughout the rest of the minute.  Lots of standing around.

Push press was a little shaky at 150, but push jerks were easy.

Went about 85% on the AirDyne and unbroken on the ring rows and wallballs with fast transitions.  Pushed the pace in the last 0:30, but couldn't finish the 15 calories.

Snatch-grip OH carry is murder on my wrists, but it wasn't any worse today than it was 20lbs lighter.  Could do this with at least 145, if not 155, next time.

Was fried coming into the Oly class.  Perhaps I should skip the ones on Thursdays - between today being day 3, and already training in the morning, and having an uncharacteristically busy day/week at work, I just wanted to sit and watch.  Snatching was really off, and spent too much time starting to overthink things that haven't been a problem recently.  Failed a number of reps.  Switched to CJ with 15:00 remaining - cleans were sloppy, but looking forward to jerking again, these felt good!

Tuesday 27 May

AM
45:00 AirDyne @ Z1, off bike every 5 for 3 chest-to-ring pull-ups

PM
A. Squat clean & split jerk, 8 x 1 @ 165; begin a set every :60
B. Back squat, build to a set of 20, add 5 from last week
C1. 1-arm DB row, 3 x 5-7, 11X1; :30 between arms, :60 rest
C2. DB bench press, 3 x 10-12, 20X1; :60 rest
D. L-sit on parallettes, 5 x :25; rest as needed

AM
complete

PM
A. complete
B. complete @ 215
C1. 40(7), 50(7), 55(7)
C2. 35(12), 45(12), 50(9)
D. almost complete; only made it 0:23 on the final set

Chest to ring pull-ups took a few reps to get the hang of; whenever I practice MU progressions I had been working on getting hips to rings, so the pull felt a little different.

Cleans and jerks felt fantastic today!  Initially, I thought hitting 165 for that many reps would be a tall order, but almost all of them were really crisp.  Very happy with this.

Eeesh.  Last couple of back squats were ugly, with my chest falling forward (which I have been trying really hard not to do anymore).  Hearing went fuzzy for a few minutes... 

Took 20:00 to finish the L-sits; did a set every 4:00, with one extra minute between the 3rd and 4th sets.  These have come a long way.

Really solid day!

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Lunch
Broccoli - Raw, 100 g	34	7g	0g	3g	0mg	33mg	2g	3g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 6 oz	165	0g	2g	38g	90mg	300mg	0g	0g
Sweet potato - Raw, unprepared (Sweetpotato), 335 g	288	67g	0g	5g	0mg	184mg	14g	10g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 3.6 oz	99	0g	1g	23g	54mg	180mg	0g	0g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Avocados - Raw, 54 g	86	5g	8g	1g	0mg	4mg	0g	4g
Snack
Strawberries - Raw, 225 g	72	17g	1g	2g	0mg	2mg	10g	5g
TOTAL:	1,904	206g	46g	167g	924mg	1,173mg	27g	23g

Tuesday 20 May

AM
45:00 AirDyne @ Z1, off bike every 5 for 1 rope climb

PM
A. Squat clean & split jerk gauntlet, begin a rep every :60 starting @ 125 and adding 10 every :60
B. Back squat, build to a set of 20, add 5 from last week
C1. Bent-over DB row w/back in extension & elbows high @ top, 3 x 5-7, 11X2; :60 rest
C2. Ring push-ups, 3 x 18; :60 rest
D. L-sit on parallettes, 6 x :20; rest as needed

AM
complete; much less stressful than last time

PM
A. 185, 195F
B. complete @ 210
C1. 35(7), 40(7), 40(7)
C2. UB, UB, 12/4/2
D. complete

Super happy to match my clean and jerk PR in a gauntlet!  The clean wasn't pretty, but the jerk was good.  Deadlifted 195, but knew as soon as I set up that it wasn't gonna happen.

Ok, back squats are starting to get heavy.  

Elbow height was a little suspicious on the last couple of reps on the second set, so didn't add weight.  

First 3 sets of 0:20 L-sits nice and smooth, but the last 4-5 seconds on the final 3 sets were pretty shaky.  Didn't know I could do 6 x 0:20 though, so that's cool.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Lunch
Broccoli - Raw, 100 g	34	7g	0g	3g	0mg	33mg	2g	3g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 8 oz	220	0g	2g	50g	120mg	400mg	0g	0g
Pre-WO
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Sweet potato - Raw, unprepared (Sweetpotato), 405 g	348	81g	0g	6g	0mg	223mg	17g	12g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 6 oz	165	0g	2g	38g	90mg	300mg	0g	0g
Avocados - Raw, 56.0 g	90	5g	8g	1g	0mg	4mg	0g	4g
Snack
Strawberries - Raw, 151 g	48	12g	0g	1g	0mg	2mg	7g	3g
TOTAL:	1,965	215g	45g	167g	1,480mg	1,612mg	27g	23g