Oct 21st: Military Press Time and Bad Ass Cardio Workout

October 21^st: Friday

I definitely overshot my overhead press max. I need to scale back a little for my next 4 week cycle.

Log Press (no clean)

106-7

123-5

140-2+1 assisted (need to lower max slightly)

-2 min between

Ring Pull up(32kg)-3 (24kg)-5 (bw)-12 (had friend count so there was NO cheating)

Incline Shrug (245)-8,8,6

90 sec between sets

Double Snatch (28kg)-8 (32kg)-5,3

Lateral Raise (30lb)-10,10,10 (strict. No swinging. Saved that for the swingsJ

Finished with a bodyweight circuit:

(Video coming soon. This was a killer!)

Hand walkout to Jump Back-60 sec

Split Squat Lunge with Hold-60 sec

Hand Jump out to walk back-60 sec

Jump Squat with hold-60 sec

Rest-30 sec

Deck Squat-60 sec

Body Slide-30 sec

Deck Squat to Jump-60 sec

Hindu Pushups-30 sec

Deck Squat to Burpee-60 sec

Rest-60 sec

Jump Rope Double Unders

10 sets of 20 with 20 sec breaks

Medicine Ball Underhand High Throws-30 sec

Med Ball Slams-30 sec

Rest 30 sec

3x

Used a 25lb medince ball. My shoulders HATED me.

12:30: 8 oz chicken breast, 5 oz potatoes with ketchup (I freaking love ketchup)

2:00: HPN supps

3:30-Train

6:00-Frozen yogurt with banana, 8 oz chicken, 2 small slices pizza (no cheese, so basically pizza flavored bread)

9:00-8 chicken breast, 1 cup white rice

11:00-1/2 cup almond milk, casein protein, ½ cup gluten free cereal (Jack ate most of it)