4:30PM
Strength: Back Squat 3x5 (add 5# from last week). Max reps on the third set.
45x5, 135x5, 165x5; 215x2x5, 1x9
Conditioning: As many rounds and reps in possible in 8:00 of:
- Max Rep Strict Pull Ups
- Max Rep Plyo Push Ups*
Perform a Plyo Push up by placing one hand on a 45 lbs plate and the other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. And repeat.
Sleep
1AM-2AM (1 hours)
6:45AM-10:45AM (4 hours)
2PM-3PM (1 hour)
2PM-3PM (1 hour)
Nutrition
3AM salad with turkey, 2 hamburger patties, banana
11AM 4 eggs, sausage, squash
3PM salmon, sweet potatoes, salad
5:30PM post-workout shake, banana
6:30PM slow-cooked chicken with celery, carrots, and onions
9PM paleo brownie
3PM salmon, sweet potatoes, salad
5:30PM post-workout shake, banana
6:30PM slow-cooked chicken with celery, carrots, and onions
9PM paleo brownie
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