Thur: 4/30/15, Str (supersetted)

Early AM: 

Quiet time

_____

Then: recharge 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Warm up: 

Joint mobility

Dynamic stretch 

_____

Then: workout

2 x (1-3) quick but w/ solid form

Deadlift @ 225

Dbl kb front squat @ 2 x 45# (paused)

_____

2 x (4-1) quick 

Dbl kb c&p @ 2 x 45#

Dhnk pull-ups 

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3 rounds AFAP

10 x 2h Oh swings @ 45#

50yrd farmer carry @ 2 x 45# (25 down hill, 25 back up each round)

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Then: cool down 

Relaxed stretching 

Before bed: 

Douse 3 x 5 gallon

Power breathing 

Joint mobility 

Notes: 

- short on time so super-settled everything. Felt good to push the pace a bit and get breathing going. Active recovery tmrw, big workout with Dan Saturay. 

Weight:
- 207#

Nutrition: 

AM: 

- 3 cups coffee 

- 1 med mocha (extra from a meeting, never again, huge sugur rush, huge bonk)

Lunch:

- 1/4lb turkey w/ bbq sauce 

- 1 pork chop

- small side of Lunds Mac and cheese 

- 1 x small sprite

Dinner: 

- protein shake

- 1.5lb ground beef w/ some cheese