4:30 am
Daily Reading:
Proverbs 18
1 Thessalonians
Devotion:
Streams in the Desert
Workout:
Afternoon workout:
- Pullups: 9,12,9,9, 18(max)
- Improved on the last set each day this week. Will up reps in each set for next week.
Sealfit: Red Zone
Warm Up: Jump rope (mixed singles and double unders)
Work Capacity:
- 5 rounds for time: (39:56)
- 15 x Curtis P's (using 2 35lb db's)
- 30 x DB Swings (15 each arm, 35lb db)
- 800 m run
Stamina:
- 5 rounds for quality:
- 6 Thrusters (2 35lb db's)
- 5 Man-makers (2 35lb db's)
- Sealfit hip mobility drill: 1 cycle
Durability:
- 100 4 count flutter kicks (unbroken)
- 2 min jump rope to cool down
- Active stretch
Notes:
- Workout was done outside in 15 degree weather
- Extremely pleased with time on WC. Goal was to finish under 8 min per round. Curtis P's are terrible as always and it took a while to get into the DB swings because my back has been bothering me lately. Proud of the mental fortitude it took to finish this workout. Wanted to quit after 3 rounds but pushed on, I am glad that I did.
- Bought some gymnastics rings from sealgrinderpt today and am pumped to receive them. Want to learn to do muscle ups and other body weight exercises.
- Today was my diet cheat day. Major carb load. Had oatmeal with peanut butter for breakfast, spinach, vegitables, eggs, bacon, chicken and chocolate milk for lunch, foot long turkey on wheat sub with lots of veggies from subway and then 3 large pieces of almond coffee cake for dessert. High carb refeed, Still working out the details of the refeed haha
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