Monday

...HEY hey HEY...

so today is 

MONDAY! 

I had a really great day today. 

Last night I had a migraine, 

so I wasn't sure how today would turn out. 

But I felt good. 

--Monday--

A. Back Squat @30X1 - build to a heavy single

205lbs

215lbs

225lbs

235lbs

245lbs

B. 10 sets - every 90 sec - Snatch + HS (build from 105#)

1-105#

2-110#

3-115#

4-120#

5-125#

6-130#

7-135#

8-140#

9-145#

10-150#

C. Rear foot elevated split squat; 6-8/leg x 3; rest 60 sec b/t legs (go up in weight from previous)

1st Set: 50lbs

2nd Set: 55lbs

3d Set: 55lbs

These were VERY hard!

+

4 sets @consistent pace:

AD 10 cals 

12 chin ups

10 box jump over (no rebound)

12 HSPU (kipping okay)

50m FW (70#/h)

rest walk 3:00

Round 1: 3:50

Round 2: 3:18

Round 3: 3:10

Round 4: 3:00

--Evening--

AD 30 sec @97%

rest walk 4:00

x 5

*I tried to keep the speed between 80-84*

rest 8 min

In 40 sec:

8 PC&J (85#) - high speed and turnover

Amrap VC feet in remaining time

rest walk 4:10

x 5

*I loved this one

1-43 feet

2-55 feet

3-60 feet

4-57 feet

5-57 feet

--Sleep--

I went to sleep last night @ 11

Woke up @ 6:30am

--Food--

Meal #1: 6:45am

1/2 cup white rice

2 tsp olive oil 

1 whole egg

3 egg whites

diced onions

Meal #2: 10:00am

2 scoops dream protein

2 scoops hammer recovery

Meal #3: 2:00pm

2 tsp olive oil

4 oz chicken

1 cup broccoli 

12 almonds

Meal #4: 5:45pm (after evening training sesh)

2scoops dream protein

2scoops hammer recovery

Meal #5: 8:45pm

4oz chicken

1 cup broccoli