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