Post 1: Time and Effort

Time and effort

Monday was the unofficial beginning but not documented
4:45am 10oz. Coffee
5:20am
20 minutes of 15cal Ski, 15 cal bike, 15 cal row
11:00am school salad with ham,chicken,cottage cheese,veggies
11:30am
Back Squat to heavy double
12:00pm
Max effort amino acids
2 tbsp of peanut butter
4:00pm
Progenex protein bar
4:30pm
Max effort muscle preworkout
5:00pm
Open workout 15.3
Followed by 2 rounds of:
20 DB snatch @50#
15 cal row
10 bbjo 24”
7:30pm
Mad Meals quesadilla
8:30pm
Progenex Cocoon
Banana with peanut butter

Tuesday
4:45am 10 oz. coffee
530am
Max effort preworkout
6:00am
12min AMRAP
8 DB Thrusters @50#
12 burpee over DBs
16 cal AB
Rest 5 min
3 jerks from the floor
135,155,175,195,215,235
11:00am
Mad Meals chicken thighs w quinoa plus 2 tbsp coconut oil
1:00pm
2 handfuls of dried fruit and nuts – ingles
1:30pm
1 scoop Max Effort aminos
3:00pm
2 tbsp peanut butter
6:00pm
Mad Meals Brunswick pulled pork stew – perfection
8:30pm
Progenex Cocoon
Banana and peanut butter and one sheet of 🍯 graham crackers

Wednesday
6:00am
Max effort muscle preworkout
Work to heavy squat snatch – sore
7:25am
Black Qualla Java coffee
11:00am
Mad Meals chicken thighs w quinoa
1:00pm
2 handfuls dried fruit and nuts
Max effort amino acids
3:00pm
16oz. Black coffee
6:00pm
Mad Meals Brunswick stew
8:00pm
2 small thighs and potatoes and carrots
Needed help recovering
9:00pm
Progenex Cocoon

Thursday
5:30am
20 min AMRAP
0.5 AB
250m row
250m ski
7:25am
Qualla Java sugar free coffee 30oz.
11:00am
Mad Meals chicken thighs and quinoa
1:00pm
1 handfuls nuts and fruit
Max effort muscle amino acids
3:15pm
Mad Meals Brunswick stew
4:30pm
Max effort muscle preworkout
5:00pm
Open WOD 17.2
Practiced bar muscle ups after – volume
6:00pm
Mad Meals pulled pork buffet
Additional wife goodies guacamole, yellow rice, sliced pepper n onions
8:30pm
Big slice of Butterfinger cake

Friday
5:30am
Max effort preworkout 1 scoop always
6:00am
20min AMRAP
40 double unders
20 handstand push-ups
10 snatches weight increase each round 125-185
7:30am
30 oz. coffee
11:00am
Mad Meals Brunswick stew
12:00pm
2 handfuls of nuts and fruit
3:00pm
12oz. Black coffee
Mad Meals quesadilla with brisket and Brussels sprouts
7:30pm
Mad Meals leftover bbq with peppers and onions no bread
9:00pm
Progenex Cocoon

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