SHL -- Wednesday

Sleep

AM -- woke at 6:20 AM // total of 7 hours

PM -- in bed by 11:15 PM

Eat

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

morning -- coffee with MCT, butter, cinnamon

post workout -- protein shake

dinner -- egg frittata with onions, garlic, tomatoes, cilantro topped with hot sauce // large salad with romaine, tomatoes, carrots, chia seeds, olive oil // bowl of frozen fruit with yogurt and chia

snack -- cottage cheese with blueberries and protein // dark chocolate

Move

10' warmup

CLEANS

5 sets of power clean

65%, 70%, 75%, 80%, 85% -- 140, 150, 160, 170, 180

ASSISTANCE WORK

5 rounds with 3' rest between

5 bent row with 165 // 6 band pull aparts with heavy tension // 12 back extension // 15 bent row with 30 lb kettlebells

mobility and stretching

Enjoy

  • walk with daughters and son tonight
  • watched a storm blow past north of us -- we got just enough rain that I didn't have to water the garden
  • good workout today
  • wife and kids came up to my office today