Evil Plan – Cycle 1, Week 2, Day 4


Xmas song about a donkey. What’s not to love?
slow 2 round Cindy
5 pullups
10 pushups
15 squats (while listening to the knees crack). 2nd round done OLY style.

Clean practice with PVC.

Double-unders – DNS

Wendler DL
85(3) – warmup

Squat Cleans
35(2) – 35(2) – 65(2) warmup
5 sets 85# 2 reps

WOD 2 – shovel driveway and walk for time. 30 minutes.
Sleep – 11:15pm – 4:45am. Hit snooze once. Got up at 4:53am. Need more sleep.

Stress – Low. Not on deadline. Lindsey’s going away party in the morning. University-wide non-denominational winter party in the afternoon. Walked around in the snow. Got some tutorial production done. Days like this are rare and appreciated.

Fish Oil – 4 caps

Pre-Workout (5:00am) – 1 oz Provolone cheese, water. Actually settled pretty well.

Post-Workout (6:45am) – Strawberry protein shake with 6oz grapefruit juice, ice and water. May need to reconsider the protein brand. I don’t seem to be digesting this well.

Lindsey’s party (9:00am) – 2 cups black coffee. Funny how at Lindsey’s going away party they served cake, bagels and coffee. The only thing Lindsey could eat was the coffee. Good times 🙂

Breakfast (10:15am) – smoked herring, baby carrots

Lunch (12:45pm) – Ethiopean Berebere chicken legs with mixed onions and bell peppers (I REALLY made a lot of this), ginger tea

University Xmas Party (3:00pm) – poached salmon, asparagus, roast turkey, a gingerbread man and 1 Werner soft toffee. The gingerbread man was delicious.

Dinner (6:30pm) – turkey scallopini with Penzey’s southwest seasoning, mixed greens, tomatoes, bacon, avocado, red onion and lime juice. Moroccan Pomegranate Rooibos tea.

Feeling slow and a bit dead during this morning’s workout. No speed under the bar in the cleans. Distractable during deadlifts.

Got a flu shot today since they were offering a faculty/staff clinic at the U. Probably only the 2nd time I’ve done this since leaving health care. With some of the strains of crud going around, I figured it was a good idea. My left arm aches.


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