Strength: Back Squat 70% x 1, 80% x 1, 90% x max reps
45x5, 135x5, 185x1, 205x1, 225x6
Conditioning: Three rounds. Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents
Sleep
12AM-2AM (2 hours)
7AM-11:30AM (4.5 hours)
2:30PM-3:30PM (1 hour)
Nutrition
2AM cottage cheese
12:30PM 4 eggs, spinach, sweet potato
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
7:30PM salmon, pork chops, cabbage, butternut squash, asparagus, 2 glasses of wine
10:30PM cottage cheese
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