Evil Plan – Cycle 1, Week 1, Day 4


Mobility including
box pigeon – 1 minute per side
pigeon – 1 minute per side
box hip extension – 1 minute per side

Best: 32 PR!
And: 9, 6
Note to self – grey zorba sweats best double-under sweats.

3 rounds
10 hang power snatches (last round 10 hang squat cleans)
5 pullups
foam roller – thorax + lats (1, 1, 1) round 1. foam roller – ITB round 2

Wendler Deadlift
127.5 (5)

115 (2 attempts. Not close to making it. Because I can’t add)
75(3), 75(3), 75(3), 75(3)

Brian PCF recommended that I do the OLY work first THEN the strength. Will do that next week.
Sleep – 8:35pm – 4:45am. Solid. No snooze once I remembered it was Thursday and not Saturday.
Stress – Medium. Training today.
Fish Oil – 4 caps

Pre-Workout (5:00am) – Turkey broth. Best turkey stock recipe ever.

Breakfast (8:35am) – 2 cups oatmeal with 1 tbsp honey, 1/4 cup walnuts, 1 oz raisins. 1 cup coffee with 1 coffee mate + 1 tsp honey.

Lunch (11:10am) – 6 oz salmon + water

Snack (2:15pm) – Palak Paneer (Indian spinach) + baby carrots + water

Dinner (5:30pm) – Chicken Caesar salad at Redline. If you like anchovies and ask them to keep the croutons out – it could almost be paleo as long as you don’t eat the very delicious parmesan bowl. As is – it was delicious. Water – no beer.


Work: Trained a bunch of shrinks on our enterprise system. They requested (as soon as they stepped in the class, of course) that I do everything in 45 minutes (It’s a 2 hour course). Then they wonder why I am moving at light speed through the material. And, of course, there is always one (usually the highest ranking person) who tells you what to train, how to train it, doesn’t listen and doesn’t get the material. Love training doctors.

Hockey night tonight.


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