Evil Plan – Cycle 2, Week 4, Day 2


Pressure - Thank you despair.com


On minute – 10 minutes
4 hang squat snatch 12#
4 hip raises
2 strict ring dips

Double-unders: 25, 22, 17, 15, 15
Good day of double-unders

Snatch 35(5) – 60(2) – 60(2) – 60(2) – 60(2) – 60(2)
No misses. These felt solid. Managed to recover a couple that could have easily dropped.

Front Squat
60(3) – 85(3) – 100(3) – 110(3)
Last rep on the 110 sketchy. 4th rep wasn’t going anywhere.

2 min each side – hamstring with strap
1 min per side – wall hip flexor torture

Sleep: 9:00pm – 4:00am. Time check at 1:30am. Very strange dreams and could not get back to sleep after the 3:30am time check.

Stress: High. Nothing like having a last minute scope change and telling the Deputy CIO that with that change you will not meet your deadline. Good times. Now practicing underpromising / overdelivering.

Fish Oil: none

Pre-workout: water

Post-workout: protein shake with Greens +

Breakfast (Ashburn): coffee with half and half, omelet with spinach, onions and ham

Lunch: green curry squid, spinach and onions. San Pellegrino water. Wanted a gin martini. Bad.

Dinner (VIP seats to Wizards game): Gin Martini (yay!), pork shoulder, shredded buffalo chicken with blue cheese, roasted asparagus, roasted tomato, kalamata olives, vanilla ice cream with sprinkles, brownie, bud light.


Last minute VIP seats to the Wizards game was the best remedy to a long day.


%d bloggers like this: