THURSDAY
/Sleep
AM -- woke at 6:30 AM
PM -- in bed 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
post workout -- raw yogurt, protein, ice, water
dinner -- steak // cabbage salad with almond/miso dressing // tomatoes // sauerkraut
snack -- cheese
Move
10' warm up
4 x 3 hang power clean 135/155/165/175
6 x 8 back squat (4 sec down, 1 sec up) 135/145/150/155/160/165
4 x 10 dips (4 sec down, 1 sec up) got 10 on the first 2, then used band to help me get 8 on the last 2 -- this one is brutal
4 x 10 DB seated press with 28# (4 down, 1 up)
lateral raises and bicep curls (4 down, 1 up on both)
conditioning:
20 KBS 53#
400m run
20 swings
200m run
20 swings
600m run
8:14
Enjoy
- good night of sleep
- good workout
- I've decided that I'm going to learn something new -- piano. Ordered a keyboard, Here we go
- didn't do ANY of my morning "rituals" this morning
- played the Dad Prank for a friend