SHL -- Wednesday

Sleep

AM -- woke at 7:30 AM -- in bed for around 10 hours

PM -- fell asleep on floor around 10:30 PM // in bed by 11:15

Eat

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

coffee with butter, MCT and cinnamon

post workout protein shake

early dinner -- beef jerky // salmon

late dinner -- chicken breast // large salad // dark chocolate

snack -- cottage cheese with protein, chia seeds and blueberries

Move

10' warmup

SQUAT

sets of 5 with 190, 210 and 240

CLEAN

hang power clean from mid thigh with 135# -- 3x5

ASSISTANCE WORK

3 x 10 of cable rows/hamstring curls

MET-CON

4x

20 walking lunges with 30# DBs

16 renegade rows with same weight

6:48

stretch and mobility

got 10,000 steps today after a 20 minute walk tonight

Enjoy

  • park and dinner with friends tonight
  • awesome weather
  • old friend from church got his first MLB win tonight
  • released episode 33 of the podcast