CF Total

TRAINING:

7:00AM: CF Total
Part I: warm up
->arm swings, leg swings

Part II: CF Total
1. Back Squat
->warm up: 45#, 135#, 225#, 315#,
355#
->sets: 385#, 400#, 415#
2. Strict Press
->warm up: 135#, 155#
->sets: 185#, 200#, 210# (fail)
3. Deadlift
->warm up: 135#, 225#, 315#,
405#, 455#
->sets: 475#, 495#, 505#

Part III: max pull ups
->40 pull ups
***hands torn up***

3:00PM: 40min Run
->forest park nature center trails
->hill sprints


NUTRITION:

6:45AM: power bar (chocolate), 16oz "Assault"

During Workout: 32oz water

9:15AM: 16oz whole milk, 4oz chocolate almond milk

9:30AM: 4 large eggs, 4 bacon, 16oz black coffee, mixed fruit (strawberries, blueberries, mango, kiwi), 2 no-gii bars

1:00PM: oatmeal (3/4 oats, 1 1/4 water), 2 scoops peanut butter, 8oz ground turkey, 4oz jerky

2:30PM: 16.9oz water

5:30PM: Italian beef, sweet potato fries, green beans, 28oz water, 16.9 coconut water, cherries, blueberries

9:30PM: 2 scoops peanut butter, 16.9oz water