SHL -- Friday

Sleep

AM -- woke at 7:15 AM // total of about 8 hours

PM -- in bed by 10:45 AM

Eat

NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

102 blood sugar -- that's what happens when I eat fruit late at night...haha

morning -- coffee with butter, cinnamon and MCT (last morning of caffeinated for two weeks -- time to reset those caffeine receptors

after workout -- shake (protein, Karbolyn, egg, blueberries, spirulina, water, ice)

dinner -- grilled out // 1 lb prime rib // kabob veggies (bell pepper, onion, mushrooms) // venison jerky // avocado // cantaloupe & watermelon

Move

10' warmup and mobility

DEAD LIFT

set of 5 with 220 // set of 5 with 255 // set of 12 with 290

CLEAN WORK

singles with 135, 165, 195, 205, 210

ASSISTANCE WORK

reverse bench press 3x10

band pull aparts 3x10

stretch and mobility

10 pullups

Enjoy

  • not feeling great today (got the gunk in my head) but happy with dead lift session
  • visited Crossfit Georgetown -- nice folks as always
  • mention on Seib and Fragoso's podcast is still blowing my mind.
  • Jenn got her braces off!
  • cooked for a big group tonight
  • Brother in law got to town -- he's kind of a big deal