SHL -- Friday

Sleep

AM -- woke at 7:15 // total of about 8 hours (slept on floor with dog whose head is in the cone of shame)

PM -- in bed a little after 11 PM

Eat

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

forgot my coffee this morning so I didn't get it until around 11 AM

post workout shake

snack -- apple and 90% dark chocolate

dinner -- herb roasted chicken // salad (spring mix, tomatoes, carrots, bell pepper, salsa, peppers, guacamole) // cashews // fruit with yogurt // pickles

snack -- carrots dipped in guacamole and almond butter

Move

10' mobility

DEAD LIFT

sets of three with 140, 185 and 215 (deload week)

CLEAN AND JERK

65, 70, 75, 80 & 85% (185 1RM -- so it was 120, 130, 140, 150 and 160 sets of 5, 4, 3, 2, 1 respectively)

MET-CON

10' EMOTM

8 kettle bell swings with 53#

run down driveway, across street and around the "dead end" sign by my house (probably around 60 yards) 8 pushups

usually had from 18-20 seconds of rest in each minute -- really tired...felt great

got my 10K steps

Enjoy

  • picnic in back of truck with family at central market (love that place)
  • found out today that my wife actually reads my blog -- I'm so happy. She usually avoids anything I do like the plague (JOKES! only saying that b/c she reads it now!!)
  • Continuing my Game of Thrones audio book marathon.