MONDAY

Sleep

AM -- overslept and woke at 7 AM (less than 8 hours -- was up for about an hour at 3:30 dealing with a pesky mosquito)

PM -- in bed at 10 (read a little bit) -- lights out 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 coconut oil (starting a 2 week decaf cycle this morning)

post workout -- ice, water, protein, creatine

3 PM -- beef jerky (from a packing plant about 2 hours from me) // cheese // bacon, Brussels sprouts, broccoli mix

dinner -- steak // sauerkraut // spinach & carrots // cheese

Move

10' warmup

4 x 5 hang power clean 135/145/155/157 + med ball scoop with 40# (5 reps)

4 x 10 back squat 135/155/165/172 + 10 20" box jumps

4 x 10 press 95/100/102/103

4 x 10 weighted dips 35# + med ball chest pass (40# x 10)

4 x 10 shovel with 60#

4 x 45 second bridge hold

Enjoy

  • took all three kids to school this morning
  • Rangers game 4
  • went and had lunch with my daughter this morning
  • ate dinner outside
  • good workout this afternoon