Warm Up: 5 Reps for Each Movement
Shoulder Dislocators
Deadlift
Stiff Legged Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunges with Trunk Rotation
Core Lift: Conventional Deadlift
10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 3 x 4 x 80%,
WOD: 3 Rounds best time
10-Box Jumps
10- each arm KB MMA Rows
10-Burpess
10-Ring Rows
Deadlift
Stiff Legged Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunges with Trunk Rotation
Core Lift: Conventional Deadlift
10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 3 x 4 x 80%,
WOD: 3 Rounds best time
10-Box Jumps
10- each arm KB MMA Rows
10-Burpess
10-Ring Rows
Posts
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9 comments:
Julie's thurs food log
snack1:protein shake(8oz h2o,1/2 c blueberries,1 scoop of pp)1-16 oz h2o
meal:1 1egg+1egg white,2turkey sausage links,fruit compote(1/2 apple, 1/2 peach,1/4 c blueberries,1/4c raspberries, 2 16ox h2o,1black coffee
snack2:1/2 c cottage cheese,1/2 apple,1-16oz h2o
meal2:1 1/2 c shrimp,1/2 avacado,1/4 c cottage cheese,1/2 peach
2-16oz h2o
meal3:6 oz omega 3 meatloaf,1 1/2 peach, 1/2 cucumber,2-16oz h2o
snack3:protein shake,1 16oz h2o
julie's thurs log contin.
I biked 11.5 miles this morning.
Janet's Thurs.Food L.
Not a good day..fasting in AM for blood tests, late for work yada,yada,yada.
1st meal at 10:30 apple and cheese(only thing I could find at work)
2:00 salad with 2.5 oz tuna fish, cherries, water
dinner: potroast, mushrooms, brocoli water
total water about 60oz (bad)
activity: spinning my wheels:)
Indira- Thursday
2am - woke up really hungry -
2 grilled shrimp, 1 peach, grapes
meal1- 1oz baked potato,3-4oz grilled chicken,1cup cooked veg.
meal2-salad - romaine, radduc. (2-3 cup) balsamic/oil dressing, 3oz canned salmon
meal3- salad w/dressing, 3/4 grilled chicken breast, 1/2 cup steamed snow peas,1oz baked sweet potato, 1 peach, 2 tsp cream
70oz water
no activity
Amys Thurs food log
Meal 1 3oz london broil 1/4 avocado
Meal 2 2 cups spinach 2 eggs 2 bacon green pepper
Meal 3 2oz nuts apple
Meal 4 6oz london broil green pepper
Meal 5 1 egg
Amy food log
Forgot roast beef I had for lunch 4oz on salad with ov
Thurs Food:
620am: 6 eggs 1 Kiwi
10am nap
12 woke up and ate: 5 oz LLB with 3.5 oz spinach 2 tbls of organic bal. ving
3pm 3 stips of bacon 2 eggs 1 banana
4 work
10 3 strips of bacon 2 eggs
1030 bed
Thur. food log:
7am 32 oz Coffee, cream and sugar
9am Large smoothie from Smoothie King, 1 bag of potato chips
11:45a Meat lovers stromboli, three glasses of tea
4:30p 1 green apple, sliced with natural peanut butter
6p Cheeseburger quesadilla, large cobb salad, balsamic vinegarette dressing
3 liters of water
Chad 8:11
Sarah 8:00
Rebecca 16:01
Amy 8:00
Amber 10:29
Joe 8:53
Melissa 10:30
Beverly 16:48
Erica 6:54
Alex 9:06
Sam 8:53
Kristina 8:59
G 8:53
Carl 10:41
Justin 7:45
Lynn 8:46
Eric 6:45
Carmen 12:12
Nelson 5:55
Indira 12:14
Spencer 6:41
Rob 9:31
Efrain 7:46
Serina 8:19
Janet 12:14
Julie 10:19
Lindsey 6:51
Verella 8:50
Artie 8:14
Anne Marie 8:18
David 6:10
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