Evil Plan – Cycle 1, Week 4, Day 7


WOD – Mobility
2 min ea side – underarm / lat foam roller
2 min – upper back foam roller, arms overhead
2 min – middle back foam roller, arms overhead (ow)
1 min – drill bit hold
1 min each side – shoulder twist with neck release

Sleep: 11:30pm – 8:45am. Solid.
Stress: Low. Football watching today.
Fish Oil: 6 caps

Breakfast (9:30am) – celery and liverwurst. Red zinger iced tea

Breakfast 2 (11:30am) – creamed spinach omelet, bacon, lady grey tea

Lunch (1:20pm) – roasted asparagus with country ham, lady grey tea

Snack (5:00pm) – porterhouse (remains from Rays the Steaks), pecans, baby carrots, red zinger iced tea.

Dinner (6:00pm) – slow pinot grigio poached haddock with onions and spinach, almond roca, red zinger iced tea.

Snack (7:00pm) – Ciao Bella blackberry cabernet sorbet

Low key day today. Some stretching, some cooking, some football.


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