SHL -- Saturday


AM -- woke at 7 AM // total of about 8 hours // slept really good

PM -- in bed by 10:30 PM (totally exhausted)


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

decaf with butter, cinnamon and MCT

after workout -- protein shake


10' warmup and mobility

power snatch work -- worked up to 135#


21 singles of 185# in 10 minutes


partner workout -- totals of:

100 wall ball (I used 20#, Ryan used 25#)

100 chest to bar (he probably did 60, I did the rest)

100 pistols (I probably did 40)

100 DB snatch with 75# (about equal)

800m buddy walk (walked 800m taking turns carrying each other)

Took about 33 minutes -- totally wasted after.


  • Cooked dinner for the family again (steak, salmon, chicken, bacon wrapped jalapenos with cream cheese) // sweet potatoes // grilled veggies on a skewer
  • Got to play outside most of the afternoon with the girls
  • Workout with my beast of a brother in law at The Combine Strength and Conditioning Crossfit
  • Got my son to sleep this morning for nap.
  • Got decent sleep last night.