Workout
9:30AM
Strength: Bench Press 5-4-3-2-1.
135x5, 145x4, 155x3, 165x2, 175x1
Conditioning: For Quality for 15:00:
- 3 Handstand Push Ups (your most difficult variation)
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats
- 10 Double Unders
I treated this as a recovery workout--light, low intensity. My left shoulder was bothering me on the handstand push ups so I transitioned to handstand holds.
Sleep
10:30PM-7AM (8.5 hours)
Nutrition
8AM 4 eggs, spinach, oatmeal with apples
10:30AM post-workout shake
1PM bacon burger
3PM watermelon
6PM 6 hardboiled egg whites
11:30PM hamburger
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