A.
60 Minutes Mobility ... lots of lacrosse ball work for shoulders and hips.
B.
On a running clock:
21-15-9
Calorie Row
HSPU
at 10:00...
21-15-9
Pull-ups
Ring Dips
at 20:00...
3 RFT:
18 Burpees
18 Bench Press (135#)
-6:36
-4:28
-12:02
-This was a tough/fun conditioning session, felt pretty decent on everything. Upper body was thrashed by the end of this.
C.
3 Sets of:
Banded Face Pulls x 20 reps
Rest as needed
3 Sets of:
DB Rows x 16 reps (8 each arm @ 70# DB)
Rest as needed
-Complete.
Meals for the Day:
0845 - Whey, 1 Starbucks Spinach Feta Wrap, 16 oz Coffee
1100 (post-workout) - Whey, 1.5 Donuts
1400 - 2 Slices Bread, 2 Eggs, Guacamole, Pomegranate Seeds
1630 - 1/3 Cup Cashews, 1 Cup Kefir
1900 - Steak Burrito, Chips and Salsa
Meals for the Day:
0845 - Whey, 1 Starbucks Spinach Feta Wrap, 16 oz Coffee
1100 (post-workout) - Whey, 1.5 Donuts
1400 - 2 Slices Bread, 2 Eggs, Guacamole, Pomegranate Seeds
1630 - 1/3 Cup Cashews, 1 Cup Kefir
1900 - Steak Burrito, Chips and Salsa
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