Wake Up: 450am
Sleep: 5.5 hours
Weight: 200
Early AM:
Cold shower
Coach basketball x 90 min
During Lunch:
10 x perfect pushups
5 x goblet squats @ 45
20 x 2h swings @ 45
- 3 rounds
then:
2 x 5 deadlift @ 185 (super easy, even with iffy back)
2 x 5 bench press @ 155
3 x 3 weighted pullups @ bw + 30
1 x 25 2h swings @ 80
Rack carries and farmer carries @ 2 x 45
Upper body band work
Brief yoga sequences
then: later
Trained my 1 mile runner and hopped in on a couple drills with him. We have worked him up to where he is able to swing the 80# kb and generate a lot of force. We have kept his bodyweight at 155# and seen a noticed improvement in his hip mobility.
10-8-6-4-2-1 pushup/pupp ladder
2 x (1-3) pullup ladder
3 x 5 prying goblet squats
Late in PM: Before bed
Yoga w/ wife.
Comments:
Doing the 40 day workout with a friend. We are going to try to do it as written for 5 days per week with 2 weekend days off. Hoping the accountability will be good for both of us.
Goals are:
2 x bw deadlift (400)
1.25 x bw bench press (250)
2 x bw + 80# weighted pullups
Daily mobility / yoga work.
Continued development of personal code of conduct, purpose and principles.
Here is workout structure:
Warm Up:
Basic human movements w/ bw and kettlebells.
then: workout
Deadlift
Bench Press
Weighted pullup
2h swing
Loaded carry
Nutrition:
AM: 1 x scoop protein powder, fiber, 6 x fish oil, 16 oz black coffee.
Evening: Handful of almonds, kind bar.
Dinner: Chicken breast, brown rice, brussel sprouts, water, black coffee, 2 scoops organic peanut butter, 2 small dove chocolates.
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