WEDNESDAY

Sleep

AM -- woke at 6:20 (about 8 hours)

PM -- in bed around 10 PM, read a little while, candle 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

psyllium husks and frozen liver "pills" around 4:30 

dinner -- grilled chicken and sirloin steak, steamed veggies (broccoli, cauliflower, carrots), sauerkraut, avocado with cilantro/lime juice/lemon juice/salt

snack -- Dubliner cheese

magnesium before bed

Move

10' warmup

4 x 4 hang power snatch 105/110/115/117

12/10/8/6 front squat lunge + med. ball throw down with 40# (5 reps)

12/10/8/6 dips with 30/35/40/45

vertical press: 8 hand stand pushups then push press 10/8/6 with 95/100/105

russian twist on swiss ball

4 x :45 second planking variation

helped with a Pass, Punt and Kick competition for about an hour and was running all over the place

Enjoy

  • helped out with the elementary school pass, punt and kick competition
  • good workout
  • cooked dinner and ate outside (having great weather)
  • played soccer in backyard with girls
  • did Player of the Week story for local TV station