Workout
9:30AM
Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
65x5, 75x4, 95x3, 115x2, 135x1; 115x2x5, 1x10
Conditioning: As many rounds as possible in 12:00:
- 10 Kettlebell Thrusters (44#)
- 200m Run or 250 Row (alternate whenever possible)
4.5 rounds
Sleep
11PM-5AM (6 hours)
7:30AM-9AM (1.5 hours)
12PM-12:30PM (.5 hours)
Nutrition
5:30AM 4 eggs, sausage, basil, kale, sweet potato
10:30 post-workout shake
1PM salad, salmon, ribs
5PM chicken, salad, avocado
9PM chicken, avocado
12AM paleo muffin, almond butter, 1/2 banana
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