Workout
4:30PM
Strength: Overhead Squat 5-4-3-2-1
95x5, 105x4, 115x3, 125x2 , 135x1, 155x1
Conditioning: "Nancy".
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95#)
Time: 15:40
Sleep
12:20AM-1:20AM (1 hour)
6:30AM-11:00AM (4.5 hours)
2PM-3PM (1 hour)
Nutrition
2AM 3 hardboiled eggs, banana, 4 shrimp
2:30AM 2 cookies
3:30AM chicken salad
11:30AM 3 eggs, ground beef/turkey, spinach
3:30PM 3 hardboiled eggs, pear
3:45PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
6:30PM pot roast with carrots and celery
10PM 1/2 sweet potato fries with ketchup
11PM cottage cheese
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