SHL -- Sunday


AM -- woke at 7 AM (total of about 8 hours)

PM -- in bed by 10:30 PM


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

decaf with butter and cinnamon

post workout shake

dinner -- sirloin steak, large salad, white rice cooked in bone broth and butter

snack -- frozen peaches, cashews, dark chocolate


20' warmup and mobility


3 x 5 front squat with 185#


snatch -- haven't done more than the bar in probably two years. Did 65, 85, 95 extremely easy. I used to have issues with form after 95 pounds, but did 105 and 115 a couple of times each with no issues. Did 135 once from the hang.


3 x 10 assisted super slow overhand widegrip pullups

21-15-9-6-6-9-15-21 slow reps of BB bent row with 45, 65, 85, 95, 95, 85, 65, 45 pounds

3 x 10 slow RDL with 95#


  • church with the family this morning
  • great workout
  • swam at a friends house with the girls -- we rode our bikes to the house
  • played on trampoline with all three kids tonight
  • finished book 3 of Game of Thrones series