9:30AM
Warmup
500m Row
2 rounds of:
5 reverse back extenstions
5 pushups
5 burpees
Samson stretch
Strength
Barbell Row
95x5, 125x5, 135x5, 155x5, 155x5
Conditioning
Tabata (20 seconds all-out, 10 seconds rest. For four minutes each):
Row-minimum 7 cal
Kettlebell swings-53#, minimum 7
Pushups-minimum 7
Sleep
12AM-7:30AM (7.5 hours)
12PM-1PM (1 hour)
Nutrition
8AM 3 eggs and spinach
9AM Whey Protein and Glutamine
10:30AM Post Workout Shake, handful of blueberries
2:20PM Turkey soup
3PM Apple with peanut butter
6PM Two lettuce wrap burgers with avocado, pickles, and onions. And olive oil sauteed spinach, carrots, and onions
7PM Cottage cheese
6PM Two lettuce wrap burgers with avocado, pickles, and onions. And olive oil sauteed spinach, carrots, and onions
7PM Cottage cheese
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