Workout
9:30AM
Warmup
800m run
2 rounds of:
7 burpee pullups
7 situps
7 kettle bells swings @53lbs
Strength
Bench press 3-3-3-3-3, then max reps @ 50% of today's heaviest 3 rep set.
135, 145, 155, 165, 185x2, 85x35
Conditioning
7 rounds for time
- 12 Wall Ball (20lbs)
- 12 Toes to Bar
Sleep
11PM-8PM (9 hours)
1PM-1:30PM (.5 hours)
Nutrition
8:45AM Pre-workout shake (with carbs)
10:30AM Post-workout shake (with carbs)
12PM tuna with mixed greens
2PM 2 hardboiled eggs
5PM 1/2 chicken breast, kale, leeks, asparagas
8PM cottage cheese, tuna with mixed greens, trail mix, 2 hardboiled eggs
12AM cottage cheese
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