The Feel Good Blog of the Year

Breakfast – protein shake,coffee,bagel with egg, bacon, cheese

Lunch- small bag of tater chips, chicken pesto sandwich, 2 glasses of water

dinner- protein shake, flatbread pizza, salad, Sierra Nevada tumbler

Bike 7 miles avg pace 12 mph  weather COLD.

Nothing like biking in with bright sun and cold weather..get to work blind and covered in snot.  Good way to impress people.

Bike ride home was still chilly but not as bad.  Decent pace.  Took wife for a 1.7 mile run after then took dog for walk in the pit…No turkey’s or getting lost this time.

Work 40 seconds, rest 20 seconds.  Repeat 5 times.

Snatches Left

Snatches Right

Kettlebell Burpees

Lateral Jumps

Plank Hold

Went home and worked on Bench.

warmup 65 x 10 reps

85 x 6

100 x 3

110 x 2

Inclined dumbell press

30 x 8

40 x 6

40 x 6

Bike to work-  14 miles round trip

Repeat each round 3 times!
Round 1
Dead Snatch
Stand Ups

Round 2
Dead Snatch
1 Arm Rows

Round 3
Dead Snatch
Pullover Sit Up
Russian Twist
Cross Body Mountain Climber

L-Sit Holds 5 x max hold

Grab a heavy kettlebell!!!

Every 2:00 for 20:00

12 x Jump Squats

12 x Knees to Chest

12 x Push Ups

12 x Swings  (orange bell…last round used the bulldog)

windmills X5  Grey right side red left completed 3 rounds

for time:

10 Burpee’s

20 Knees to chest

30 flip +catch+squat (red bell)

40 lunges (20 each side)

50 box jumps (med-high box)

60 wall ball shots (14 lb ball)

completed in 10:41 sec

Bench press-  Just trying to re-strengthen the shoulder.  Did close grip bench maxed 5 reps at 85 lbs.

One Leg Deadlifts 5 x 5 per side

Crazy 8’s – Team Relay – 20 min.  Completed 7 rounds.  Lise made me do an extra..

8 x Burpees

8 x Cleans

8 x Box Jumps

RedHook 5k  23.40something.  7.38 pace.  61st in my division.

10 am Baseball game – 8 innings.  1 for 4

Mowed lawn..yippee.

8pm 1.5 hours of Hockey.

Legs were sore by the end of all this.