4/17

A. Power clean, 8 singles between 65-85#; rest as needed

65#, 70#, 75#, 75#, 75#, 80#, 80#, 80# 

B1. Static ring hold (toes pointed legs squeezed) :20 secx4; rest :30 sec
B2. Hollow body arch, :20 secx4; rest 1 min

Did this. 

+

For time:

Run 1 mile

Assault 50 cals

150 Jump rope singles

Run 1 mile

Did this with my friend. The timer stopped while we were on the bike and my watch battery was dead (so annoying).

We flew on the first mile (she's much faster than me) the clock was around 6:40 when I came in. My assault bike was around 5:45. The jump ropes and last run weren't timed. Although I can say the last run was much slower. 

+

Row 5 min easy on a 3 damper cool down

Walked instead of rowing. 

+

Lateral band walks, 10 each directionx3; rest as needed

Forgot to do this. 


Food
8:00am two of the breakfast taco things (tortilla, egg, sweet potoato, spinach, bacon)
8:30am tea
12:00pm green curried lentil soup 
2:00pm workout
3:15pm 32 ounce protein smoothie from fitness protein place (contained 32g protein) 
8:15pm shredded pork, sautéed zucchini and peppers and mushrooms, 1 tortilla

Water 
Drank lots of water throughout day