Countdown to D-Day: T minus 54

TRAINING
Workout 1: 0600 h
21-18-15-12-9-6-3 reps of:
Ring Dips
Wall Ball Shots (14#)
Situps

Time: 13:13

Workout 2: 1415 h
NavySEALs.com CrossFit WOD

Phase I: Preparation
Run 1 mile

Phase II: Intensity

Fight Gone Bad V 2.0: 4 rounds:
20 Wall Ball (14lb)
20 SDLHP 55lb
20 Box Jump 24in
20 Push-Press (75lb)
Row for 20 calories
rest 1 minute between rounds

CFSB Programming
Strength:
Back Squat
5 x 145#
5 x 150#
5 x 155#

Skill Development:
30 HSPU (to 25# plate)
***

NUTRITION
Meal 1: 1830 h
4.5 oz salmon (3P)
6 c mixed salad greens (1C)
Total: 1C, 3P

Meal 2: 2030 h
Produce Station makes a mean grilled steak salad! It's even got bleu cheese (non-Paleo, but WTF) and grilled veggies. If only it didn't burn such a hole in my pocket.
4 oz beef (4P)
6 c mixed salad greens (1C)
1/2 c cherry tomatoes (.5C)
1/2 c mixed grilled vegetables -- onions, peppers (1C)
1 oz bleu cheese (1P)
Total: 2.5C, 5P

Snack 1:
Oasis lentil dip (2C, 1P)
4 c broccoli (2C)
Total: 4C, 1P

Snack 2:
1 gala apple (2C)
12 almonds (4F)
Total: 2C, 4F

Snack 3:
3 oz whey protein powder + liberal sprinkling of cinnamon + water (3P)
24 almonds (8F)
Total: 3P, 8F

Grand Total: 9.5C, 12P, 12F
***

SLEEP
7 hours
***