Run x 10min
JM x 20min
16kg 2H Swing x 20
Dead Lift
180lbs x 1,1,1,1,1
165lbs x 5
Swing 20kg x 1min x 3 (120 reps)
Clean 16kg x 4min (switching hands every 30 seconds)x 3 (240 reps)
Push Ups x 30 secs x 3 (30 reps)
Staying away from overhead work for a while to heal shoulder.
FOOD:
5am Coffee w/ cinnamon and almond milk 20kcal
5:30 Butternut squash w/ chopped walnuts, blueberries and cinnamon-372kcal
7:00 Juiced kale, carrots and apples-118
11:00 Coffee w/ cinnamon and almond milk-40kcal
11:45 Spinach, avacado and roasted chicken-600kcal
Dinner Ill have an elk steak and a yam which is 408kcal
You will not be counting calories during the nutrition challenge, I just want to give you an idea of how quickly they add up. Had I had creamer in my coffee, egg mc muffin, bag of chips and a subway sandwich, couple of cookies and a fatty burger on a bun with bacon, french fries and a salad with alot of salad dressing my calories would probably be doubled. But the total will be 1558 calories, need 1820 to maintain current weight so plenty of room left for a couple of beers or a snack: ). I got plenty to eat, never felt hungry or deprived and got tons of nutrients.
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