Day 9 Meal 5

3 Blocks @ 8:00pm

Protein: 4.5oz Tilapia

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: asleep

Day 9 Meal 4

3 Blocks @ 5:00pm

Protein: 4.5oz Tilapia

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: asleep

Day 9 Meal 3

3 Blocks @ 2:00pm

Protein: 4.5oz Tilapia

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: good

Day 9 Workout

Strength:

Rest - 50 Evil Wheels after WOD

WOD:

As many rounds as possible in 8 minutes:

5 Deadlifts - 315/205#

25 Double-Unders

Score:3 Rounds

Day 9 Meal 2

3 Blocks @ 10:00am

Protein: 4.5oz Tilapia

Carbs: 2/3c SPotato, 1/2c Onions

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: good

Day 9 Meal 1

3 Blocks @ 7:00am

Protein: 3 eggs

Carbs: 2/3c SPotato, 1/2c Onions

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: good

Day 8 Meal 5

3 Blocks @ 8:00pm

Protein: 4.5oz Tilapia

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: asleep

Day 8 Meal 4

3 Blocks @ 4:00pm

Protein: 3oz Turkey Breast

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: slightly hungry

Day 8 Meal 3

3 Blocks @ 1:00pm

Protein: 3oz Turkey Breast

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: slightly hungry

Day 8 Workout

Strength: 3x5 Back Squat @ 225 (testing out back post injury)

WOD:

Complete 5 Rounds for time:

1 Bench Press @ 90% of 1 RM

1 Bent Row @ 110% of 1 RM Bench Press

1 Bench Press @ 90% of 1 RM

3 Bent Row @ 110% of 1 RM Bench Press

1 Bench Press @ 90% of 1 RM

5 Bent Row @ 110% of 1 RM Bench Press

Used 225# for both lifts.

Felt great before, during and after workout!!!