SHL -- Friday

Sleep

AM -- woke at 7:18 AM // total of about 8 hours (up once in the night dealing with cone dog)

PM -- in bed at 10:30 PM

Eat

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

coffee with butter and cinnamon

post workout shake

before dinner -- apple with almond butter

dinner -- beef and chicken from Rosa's topped with lettuce, cheese, tomatoes, salsa

snack -- blueberries, cashews, yogurt, mangos // dark chocolate

Move

10' warmup

DEAD LIFT

sets of 5 with 220 and 245 then set of 15 with 290

CLEAN

3x5 hang clean with 135#

MET-CON

10-1, 9-2, 8-3....1-10 of pullups and pushups in 7:50 all unassisted

mobility and stretching

Enjoy

  • mowed the grass with my dad tonight
  • dinner with Jenn for her work thing
  • good workout -- very happy with the dead lifts
  • got my buddies some roofing business in town
  • watched the moon rise with the girls tonight at 9:28 PM