SHL -- Friday

Sleep

AM -- up around 7:30 // total of about 8 hours

PM -- in bed around midnight

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

5:15 PM -- chicken fajita meat and veggies with guacamole and salsa

6:30 PM -- 1 lb turkey

snack -- mangos, peaches, cashews, raisins

Move

10' warmup

CLEAN AND JERK

135, 145, 155, 165, 175 sets of 5-4-3-2-1

ASSISTANCE WORK

sets of 21-14-8-6-6-8-14-21 BB row with increasing weights and 40 seconds RBI

wide grip assisted pulls 4 x 10 80 seconds RBI

4 x 10 DB incline rows with 47# 40 seconds RBI

dead lift sets of 12-8-6-12-8-6 with 185, 205 and 245, 40 seconds RBI

mobility -- hips and shoulders

Enjoy

  • started watching Big Brother 16! a 10 year tradition
  • recorded episode 37 with Rick while Hunter sat in my lap
  • deep tissue work on my back and posterior legs
  • took dinner to friends with a new baby
  • ready for a fun weekend