SHL -- Wednesday

Sleep

AM -- woke at 7 AM (total of about 9 hours)

PM -- in bed by 10:30 PM

Eat

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 -- water, blackberries and protein

dinner -- large Genghis Grill bowl with 2 cabbages and 1 steamed rice for my starches.

snack -- blackberries, dark chocolate, frozen cherries, cashews

Move

20' warmup

BENCH PRESS

sets of 2 with 230 and 260, 290 x 1

CLEAN AND JERK

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

HUFF AND PUFF

5 super sets of

6 DB push press with 40-45-50-55-60 (increased weight each round)

20 kettlebell swings with 40#

13 minutes -- rested 2 minutes between sets, each set took about 70 seconds

MOBILITY

a solid 30 minutes, hips, shoulders, thoracic

Enjoy

  • good workout
  • listened to a big chunk of Game of Thrones and a couple of This American Life episodes
  • started a new book called The Body Electric -- the intro blew my mind