Evil Plan – Cycle 2, Week 3, Day 1


First day back at the box – hooray!

3 rounds
10 SPT/OHS – last 2 rounds OHS done as snatch squat
10 strict pushups
2 HSPU with abmat
10 35# barbell lunges

Front Squat 50(5), 60(5), 75(5). Done at deload weights. All felt very solid and strong. This is good news.
Snatch 3 sets, 4 reps at 42#. Felt really fast and solid on these.

Double-unders 38(PR) + 15, 9,9,8

Handstand pushup work with abmat (2-2-2)

1 min per side – ring overhead shoulder stretch
1 min per side – ring lat stretch
1 min per side – band overhead shoulder stretch (mid back on pole)
1 min per side – band lat stretch
1 min per side – wall shoulder stretch with pole
Sleep: 9:00pm – 4:45am. Time check at 3:45am
Stress: Low. Day off
Fish Oil: 4 caps

Breakfast: Prince of wales tea (black), homemade protein bar (no added sweeteners. Not bad – a bit bland.)

Breakfast 2: Lady grey tea (black), scrambled eggs with black truffle oil

Lunch: Radishes and Bagna Cauda (anchovy/garlic oil). Water.

Lunch 2: Popeyes wing and breast. Red Zinger

Dinner (Peking Gourmet Inn): chicken and garlic shoots, handmade Chinese noodles with mushrooms, bok choy, snap peas, chicken, shrimp and beef. Green tea.

Doing Wendler deload this week to allow my body to ease back into working out. Feeling much more solid at the deload weights than expected. This is good.


2 Responses to “Evil Plan – Cycle 2, Week 3, Day 1”

  1. 1 Dorothy

    I am a crossfitter from CF King of Prussia in Pennsylvania. I’ve been following your blog for a few months now and thought I should say “hi” instead of just lurking here.

    I am glad you are feeling better. Now get back out there and kick some butt.


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