10 slams with 40# ball
8 toes to rope
10 squat vertical thrusters with slam ball
4 x (untimed)
7x hand release plyo pushup
7x power clean
7x front rack lunge (each leg, so 14 total)
7x good morning
When you grab the bar on these sets, you weren't allowed to take your hands off the bar. Brutal.
Did 95 pounds. Toasted.
LS (6:00 PM)
1500y time trial(29:45). The YMCA in Midland wasn't sure if the pool was meters or yards (think it might have been meters) and I think I counted a lap twice. That is a slow time to how good I felt swimming.
3x200 at TT effort on 15" rest
300 cool down
Breakfast - oatmeal with cacao nibs, several celery stalks, 15 oz coconut water, handful cashews
Lunch - Strawberry Fields in Midland, salad (greens, celery, cauliflower, broccoli, onion, sprouts, carrots, cucumber, balsamic vinegar)
Snack - celery/almond butter, about 3/4 cup of dried oatmeal