If you only own one book on training, Starting Strength by Mark Rippetoe and Lon Kilgore would be the one to have.
8AM Breakfast Sandwich = 4 blocks +2x fat
Noon Detour Buzz Bar = 4 blocks
5PM 6 oz ground turkey, 1/2 English muffin, 2/5 cup mashed yam, 2 cups veggies = 5 blocks
9PM 3 oz chicken breast, 1 cup veggies, 1/2 English muffin, teaspoon olive oil, 1/2 apple, 1 oz mozzarella = 4 blocks
Total Blocks = 17 blocks +.5x fat
Workout:
For time:
Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters
Time 41:45
I did all the HSPU forehead to floor, this is a big achievement for me, and being able to do it is a direct result of an increased power to weight ratio. This was a tough one. I tried to bench afterwards and 205x3 crushed me, so I stopped.
Bike ride 7 miles, mostly very slow after the workout: first 1.7 miles to gym was a sprint, 15 MPH, flat, fixed gear
MPH Calculator Here
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