Sun: 1/11/15, kbs, bw,

Early AM: 

4 x 10/10 1h swing @ 45#

1 x (5-1) 1h press ladder @ 45#

2 x 5 dbl kb front squat @ 2 x 45#

2 x (10-8-6-4-2) push-up/FLR ladder

Sit-ups and leg raises 

Cooled down with batwing holds and farmer carry holds w/ 2 x 45# kbs and then band work for flexibility. 

Later in AM: 

Cold shower 

Joint mobility

Foundation drills for lower back

Sleep: 

8.5 hours 

Nutrition: 

Weight at 197.4#. 

Had 4 cups of coffee and vit c packet in the AM, some turkey and cheese and small chocolate for lunch. Pasta and veggies for dinner.