7-9-12

Monday- 

A.M.

Row 30 min @ 2:10/500m

- 2:08.2 pace - 7017m - felt great

+

Dynamic Deadlift @ 315# 10x2 EMOM

- Completed - felt really good

P.M.

1 Muscle Up/minute for 10 min

- Best muscle up workout I've had.  Need to start linking them together.

+

15 CTB Pull Ups Unbroken x 4; rest 2 min

- 15/15/15/10+5 (last one was frustrating)

+

12 HSPU (6 strict, 6 kipping) x 5; rest 2 min

- I completed all of these, but it was difficult, still working on kipping technique

+

30 sec Box Jumps, 30"/30 sec rest x 5

- 12/13/12/10/10 

Gymnastics at Home

3 x 11 reps Floor Levers
1 x 1 min Tuck Sit
110 flutter kicks
3 x 13 seconds L - sit
Handstand practice

Food - High Carb day
Undereating Phase

- Breakfast - Almonds and a preworkout drink

- Workout 1 

- Protein shake (almond milk)

- Workout 2

- Pork lion, cup of pineapple, and a raw squash
Overeating phase

- Dinner - Sweet potatoes, bacon, pork lion, and sausage   

Losing weight after the first week.  Feels good.  High fat day is tomorrow, replace the sweet potato at dinner with almonds and veggies (maybe raw, its okay to eat steamed during the overeating phase)