FLEXIBILITY 10/4 - 10/11

Monday
FOOD
2900 Kcal235 CHO/140 Fat/185 Pro

Exercise
3 rounds
20 Front eack lunges
run 200 meters
10 over the bar burpees
8:19

Tuesday
FOOD2900 Kcal235 CHO/140 Fat/185 Pro

Snatch
115x1/135x1/165x1/185x1/215F/215PR
FUCK YES!

Wednesday
FOOD
2371 Kcal
180/109/179

EXERCISE
Press 95 x8, 115 x8, 135 x5, 150 x6
Strict Pull up 2 x10

6x400 on 3 74/73/74/79/78/77
Rest 6 hours
6x400 on 3 81/79/80/81/82/79


Thursday
FOOD
2411 Kcal
186/106/165

EXERCISE
Nutts
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
18:08
A dude asked me to work in on deadlifts. Best thing of the week. 

Friday
FOOD
3094 Kcal
273 CHO /119 FAT /147 PRO
Because fuck it, it's Friday.
EXERCISE
11 AM
10 EMOM
6 alternating pistols
10 heavy rope double unders

“Wind and Grind”
0-10 minutes,
21-15-9
Cal row
Burpee

10-18 minutes
15-12-9
Cal row
Burpee Box jump (24/20)

18-24 minutes
12-9-6 Cal row
Over rower burpee

24-28 minutes
9-6-3 Cal row
Burpee Pull-up

At 28 minutes
5-3-1
Cal Row
Burpee Bar Muscle-up

5:30 PM
Bench
135x8/185x5/205x3/215x8/215x7/185x8/135x18/95x10

4 rounds
25 GHD sit ups
25 heavy rope double unders
9:00

Saturday 
FOOD
EXERCISE
Sunday 
FOOD
EXERCISE