SHL -- Tuesday


AM -- slept from 1-3, 4-6 then from 6:30-8 in Hope's bed

PM -- slept from 10:30 - 1 AM


9 AM -- decaf with cinnamon, butter and MCT oil

12 PM -- bone broth with some raw Parmesan  

5 PM -- grass-fed roast cooked in crock pot with zucchini and onion with homemade ketchup // raw Swiss cheese // baking chocolate


10' warm up involving squats, jump rope and plyometrics

shoulder press 1 rep max = 150 lbs (really happy with that...150 has been evading me for several years) 

5 x

20 kettle bell swings with 53# 

100 single jump ropes



rolled out calves and mid-back

took dogs and girls on a walk


this will be easy for a few days -- today I'm grateful for:

  • warmed up something in my own microwave
  • cooked in my own kitchen
  • took a shower in my own shower
  • worked out in my own gym
  • drove my own car
  • put my own dishes away in my own house