Tue: 5/12/15, Str/end lower, prehab

Early AM: 

Quiet time (30 min)

Then: later in AM

WOD 1: prehab/general health

Cold shower 

Quick stretch 

In the PM:

WOD 2: Str/end lower 

10 x goblet squat @ 45# kb

10 x sldl @ 45# kb

15 x 2h swing @ 45# kb

- 2 rounds 

Then: 

Dbl kb front squat 

6 x 6 @ 2 x 45# kbs 
- 1 min rest between sets

Then:

2 h swing 

6 x 15 @ 80# kb
- 1 min rest between sets

Then: cool down 

1 x 15 kneeling ab wheel rollout 

Random arm work 

Then: later in PM

WOD 3: prehab/general health

Cold shower 

Joint mobility

Foundation drills 

Sleep: 6.5 hours 

Weight: 206#

Nutrition: 

AM: 

- 2 cups oat cereal

- 1 cup whole milk

- 2 tbl almond butter 

Lunch: 

- 1/2lb pulled chicken w/ bbq sauce 

- kale 

- chips (to many, bad habit)

PM: 
- 1/2 lb chicken thighs
- 4 yukon gold potatoes
- gatorade
- protein shake
Totals:
- Cals: Approx 3150
- Prot: 206g
- Carb: 323g
- Fat: 130g