In the AM:
30 min walk outside at easy pace
In the afternoon:
20 min x speedball with strength and conditioning class
- lots of short sprints - constant movement
then: Strength work:
3 x 5 back squat @ 185
3 x 5 bench press @ 145
3 x 5 weighted chinups @ bw + 30
then: HIC
6 x 120 yard sprints on soccer field (approx 20 sec on, 40 sec off)
then: cool down
100 yard tire flip @ stamina pace.
Comments:
Weight: 213
Fast: until happy hour
Standard day during Monday - Friday work week is no food intake until happy hour time with the family. Drink water and 24 oz black coffee per week and maybe 1-2 coke's per week.
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