9:30AM
Warmup
500m row
2:00 Double-unders practice
Reverse hyper extensions
Back extensions
Deadlift 45x5, 135x5
Strength
Deadlift 1-1-1-1-1
225-255-275-285-295-305(fail)
Conditioning
3 rounds for time:
10 Deadlifts @ 205
200 Single-unders
Time: 9:03
Sleep
12:30AM-7:30AM (7 hours)
12:30PM-12:50PM(20 minutes)
Nutrition
8:15AM 3 eggs and spinach, 1/4 apple
8:45AM 1 banana
10:30AM post workout shake (fuel)
1:20PM apple
2:00PM hardboiled egg white
3:15PM cottage cheese, blueberries, hardboiled egg white
5:15PM lettuce with chicken breast
7PM salad and chicken breast
9:15PM 2 hardboiled eggs
11:15PM handful of walnuts, a few (4-5) bites of lean ground beef with peppers and onions
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