I have a new favorite song of the week… It’s super sexy and if I had the gym to myself at nighttime, I’d be blasting it. It’s PONY by Ginuwine…. YOWZA!!! Anyway, I woke up early today knowing that I was going to have an almond butter and jelly sandwich before I worked out. I was super excited about it, because I probably eat almond butter (or peanut butter) and jelly sandwiches once every couple months. I’ve been trying to eat carbs before my workouts and avoid post workout carbs (and slam protein)… and I’m feeling pretty great! I ate a shit load today… But we’ll get to that in a second. Let’s talk about my recovery day yesterday.

Recovery ‘WOD’:

Set a timer for 20 minutes.

Do sets of 10 reps for literally every bodyweight movement/ kettlebell movement you could think of. Here are the movements I did:

Air Squats, Pushups, Handstand Pushups, Situps, V-Ups, Kettlebell Swings, 1-Arm Kettlebell Swings, KB Sumo Deadlifts, 1-Arm KB Full Cleans, 1-Arm KB Thrusters, Goblet Squats, Back Squats with KB, 1-Arm Overhead Squats

Then I did a little yogalates action. Yeah, pilates mixed with yoga… ha! Who have I become? Yoga is just so frickin’ boring, I needed a little sum-sumthin’ else.. ya know?

So today turned out to be a wonderful day gym-wise. Here’s what I did:

Front Squat:

Set 1: 5 reps @ 60%

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 85%

Set 4: 3 reps @ 80%

Set 5: 3 reps @ 85%

Set 6: 2 reps @ 90%

Set 7: 7 reps @ 75%

Set 8: 7 reps @ 75%

Set 9: 7 reps @ 75%

SNATCH COMPLEX- From floor, 3 second pull until you reach your knees, then snatch pull. From hips, 3 second descent to below the knees, then snatch. : Doubles across 5-6 sets, moving up in weight each set.


SNATCH COMPLEX DOS: 10 Second Pull + Snatch: Only did 3 sets because my shoulder started hurting.

3 Rounds, NOT FOR TIME:

10 Bench Press (135/95)

8 Strict Parallel Grip Pullups

6 Strict Bar Dips

Okay, onto what I ate today.

Pre-workout, aka…BREAKFAST!!!!! 6:30 am– Almond Butter&Jelly Sandwich (2 slices gluten free bread, 1 huge scoop almond butter, sugar free jelly), 1/4 cup rice with 3ish oz. of ground beef, black coffee

Post-Workout, 9:45am: More coffee with 2 tbsp heavy cream and a little almond milk, 2 filets of tilapia, brussel sprouts, and guacamole


Snack Time, 12:15ishpm: 5 oz ground beef, 1 slice of cheese, 2 tablespoons almond butter


Dinner, 5pm: 1 egg, 2 slices bacon, asparagus and broccoli, PROTEIN PUDDING! (1 scoop protein mixed with 1 tablespoon almond butter and a little water)

I like to eat. If I get hungry again, I’ll probably just have more meat. Have a wonderful day guys!

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