Workout
4:30PM
Warmup
500m row
2 rounds of:
7 wall balls (20lbs.)
7 situps
7 kettlebell swings (53lbs.)
Strength: Back Squat(sets of 3)
45, 95, 135, 155, 165, 185, 205, 225x2
Conditioning:
Run 1 Mile-6:40
Rest 2:00
Run 800m
Rest 1:00
Run 400m
Total: 14:58
Sleep
1AM-1:45AM (.75 hours)
6:30AM-10AM (3.5 hours)
2PM-3:30PM (1.5 hours)
Nutrition
11:30AM 4 eggs, 1/2 sweet potato, spinach
1:30PM paleo meatball soup
3:30PM pre-workout shake (with carb)
4:30PM BCAAs
5:30PM post-workout shake
6:30PM salmon, spinach, broccoli, kale
9PM cottage cheese
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