9:30AM
Strength: Clean. Find 1rm
75x5, 115x3, 135x3, 155x3, 165x1, 175x1, 185x0
I lost the weight forward after catching it in a squat. I can totally do it. I really didn't feel that heavy.
Conditioning: On the minute for 10:00 with 70-75% of today's 1rm (135# for round 1-8, 115# for rounds 9-10):
- 1 Muscle Clean
- 1 Hang Power Clean
- 1 Power Clean
- 1 Clean
- 2-5 Pull Ups (pick # based on ability to finish within the minute)
5PM
1 mile hill run
Sleep
1AM-7:30AM (6.5 hours)
11:30AM-12:30PM (1 hour)
Nutrition
8AM 3 eggs, sweet potato, spinach
10:30AM post-workout shake
11AM 2 eggs, spinach sweet potato
2PM chicken breast, rice and lentils
2PM chicken breast, rice and lentils
6PM tri-tip, spinach, lentils and rice
9PM popcorn
10PM cottage cheese
9PM popcorn
10PM cottage cheese
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