Busted!!!!!

That's why I do KBs and MNS

The Last Few Days

Sunday - Stood in line for 3 hours in the hot sun to see a Spanish Tall Ship
Monday - Moderate workout in the morning. Joint mobility, stretches, practiced some stuff.
Ran 3.1 miles in about 25 minutes or so. I'm getting back in the groove
Tuesday - No workout this morning. V02 Snatch workout this evening. 64 sets of 7. Spur of the moment.
Tomorrow morning @ 5am will be a circuit workout.

Turkish Getup 5 Min Warmup
......... 3 circuits of
swings 10/10
Squats 5
Viking Push Press 10/10
Floor Sweep 10/10
Bottom Up Clean 5/5
Windmill 5/5
Getup Situp 5/5
......Cool down with
Deadlift 2 sets of 20 double bells 35/44
44lb kb for the circuit

Friday and Saturday

Friday evening - 60 sets of 7 snatches 35lb bell
Saturday - well nothing so far. Cut the grass for an hour, went for a boat ride.

Easy Day

Ate good today.
Ran 6k at 2pm in about 30 min.

Variety - Complexes

400 MNS
430 Shake
500 Joint mobility
515: (35lbs)
5 min TGU
.......
3 rounds of:
Swings 10/10
Squat 5
Viking Push Press 10/10
Floor Sweep 15/15
Bottom up Clean 5/5
Windmill 5/5
Getup Situp 5/5
......
Then 2 sets of 20 Deadlift (53lbs)
......
Rehydrate

Running and Max V02

4am breakfast shake
5am ran 3.7 miles
630am post workout shake with muscle gain protein
945 unsweet tea from chik filet and catalyst
1100 sonny's bbq salad bar with some pulled pork and green beans
330 snack bar
530 muscle fuel pre workout drink with rehydrate
600 60 sets of 7 snatches with the 35lb kb
730 4 eggs fried in olive oil spray with cheese and deli turkey
800 chocolate chips and skim milk
.......
down to around 193lbs this evening before eating supper.
shooting for consistently below 190 all day.

Sunday/Monday

Sunday:
Shake for breakfast
4 eggs for lunch cooked in nonstick spray, cheese and turkey sausage.
snackbar mid afternoon.
meal bar around 6pm
couple handfuls of grnola and choc chips, skim milk.
Rode bikes for about 8 miles with Em Sunday in the hot sun
........
Monday
Advcare breakfast bar for breakfast 4:45
Workout:
5 ladders to 2 reps clean and press 88lb
3 sets of 10/10 snatches 53lb
post workout shake
zone bar at 900
4 eggs with deli turkey and cheese for lunch
snack bar
530 grilled chicken in red sauce with mushrooms and squash, green beans.
.....
630 Workout #2
20 close grip pushups
3 sets 50 swings 53lb kb
20 wide pushups
1 set 50 swings 35lb kb
20 close pushups
1 set 50 swings 44lb kb
20 wide pushups
20 close pushups
25 neutral pushups