Coffee
Water
7:20am - breakfast
- breakfast sandwich
10:00am - 12:00pm - AM Session
A. EMOM x 10 = 3 Weighted Strict HSPUs
*done, used a 20# vest for 8 sets, dropped it to 16# for 9th set, and 12# for 10th set. Beyond frustrating that this is pretty much the one movement that staples me. And ring dips...
B. 5 x 20 UB pull-ups, rest as needed
*done, went every 3 mins.
C.
5 Cals. On Airdyne
30 burpee box jump overs
10 Cals.
20 bbjo
15 Cals.
10 bbjo
*3:26, but somehow I interpreted this without the burpees...so I only did the box jump overs, sorry.
Post nutrition:
- protein shake w/ quadricarb and creatine
12:30 - lunch
- turkey, cheese, mayo sandwich
2:00-3:30 - nap
4:00 - coach class
7:30-8:30 - PM Session
Pre-A.- did the 60 burpees I missed earlier UB for time= 2:57
A. Back Squat - 5.5.3.3.1.1.1 building, getting something heavy on your back
*315,325,345,355,375,385,395
B. Chipper
20 OHS (135)
30 Thrusters (135)
40 Power Cleans (135
500m row
*9:25
Post nutrition:
- protein shake w/ quadricarb and creatine
- buffalo deli chicken, cheese, mayo sandwich
- Kind bar
- water
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