Day 4, Week 1 - 12 week Half IM training

CF WOD

10x5 push press with 115#

15' AMRAP

8 ring dips

10 box jump 24"

12 walking lunge with 45# overhead

8 rounds + 10 box jumps

3 rounds:

15 strict toes to bar

10 back extension with 45# plate

Total time: 30'

Interval Swim

8x200 on 4' - so if it takes me 3:30 I got 30" rest

(3:20, 3:26, 3:25, 3:28, 3:26, 3:31, 3:31, 3:23) shooting to get them all in sub 3:30 -- got really angry after #6 & 7) Did this at the YMCA in Midland which just might be the nicest YMCA in the world (exaggeration but it is extremely nice). Only person in the pool.

Menu

down another pound today

Breakfast: thunder coffee

Lunch: spaghetti squash, avocado, sardines (wild caught) kippered herring (wild caught), boiled egg, cheese

Dinner: fat smoothie -- 30g spinach, macadamia nuts

Snack: macadamia nuts, walnuts, 2 boiled eggs, filberts, almonds