A. Back Squat - 2 x 3 @ 80%, 1 x 3 @95%+ , 10 reps x 1 @ 75%
192 2x3, 220x1, 232x1, 242x2F, 180x10
B. OHS work - 8 minutes on positioning and feel
N/A
C. High Box jump x 2 reps x 5 sets, rest 60 seconds
24" + 2 45# plates stacked (not my favorite thing at all)
D. Weighted plank holds x 60 sec., 30 se.c off x 2
45#x :60, 90# x :60, 135# x :60
PM
400m run
20 db hand squat cleans @ 40#
15 burpees
10 ghd sit ups
-rest 4 minutes bt. rounds x 5 rounds @ 90% effort
5:34, 5:34 only did 2 rounds back was on fire squat cleans with dumb bells suck
Nutrition
Coffee
2 eggs + 1 egg white, 1 sausage, little pineapple, OJ+hmb+creatine
Grilled chicken salad w/tomato, cucumber, walnuts, red onion, mixed greens, little goat cheese
2 slices rolled up roast beef, handful cashews
Roasted chicken, green beans, 1/2 sweet potatoe
SFH protein recovery shake + hmb + creatine
Egg white omelette with ports bella mushrooms and fresh spinach
Vitamin pack + extra fish oil
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