Friday 5th October

Sleep = 8.5 hours

Got to bed late again (midnight) but straight to sleep and slept right through until 8.30am.

Breakfast

9am
3 egg omelette cooked in butter with 100g ham, 50g cheese, handful of cherry tomatoes
Apple
400ml FF Milk
3 Pure Pharma Fish Oils
1 Vit D capsule

Lunch

12.30
Big portion of leftover cottage pie from the other night
Coffee - first one since starting the challenge. Never been a big coffee drinker but like one now and again.

Training

15.00
1 hour of shoulder mobilisation and strengthening. I have a new routine that I am going to try and work through at least 4 times per week. Didn't think it would take this long though. Felt brilliant afterwards and will definitely help my continued rehab.
10g BCAAs
Banana

WOD with Simo and Briggsy
In 10 minutes do 3 rounds of the following (rest the remainder):
6 Power cleans 80kg
10 HSPUs
4.35

In 10 minutes do 3 rounds of the following (rest the remainder):
6 Front Squats 80kg
10 Ring Press Ups
3 Rope Climbs 15'
6.54

In 10 minutes do 3 rounds of the following (rest the remainder):
10 Box Jumps 30"
10 Toes to Bar
3.44

Loved this. Felt a bit achy from yesterday going into it but felt great as soon as i started. Can't help but feel motivated and the need to push yourself when training with the likes of Niki and Sam. Surround yourself with the people you aspire to be like and it all rubs off.
Did all sets of HSPUs unbroken which is big progress. The third WOD was the hardest. Box jumps were easy to get up but absolutely gassed me. Not done many light fast WODs recently. Shouldn't really be doing toes to bar as they don't feel too good on my shoulder. Aggravated my left shoulder last week doing pull ups. Note to self, do that kind of work in the rings as it gives shoulder more freedom of movement.

17.00
Recovery shake
Handstand race with Big Dan Campbell. Managed to get about 10m unbroken but Danny boy was already at the finish line grinning and stroking his massive abs. Will get him next time!

18.30
Leftover chicken chettinad from last night and a small jacket potato.

Tea

21.30
250g sirloin steak, 200g of steamed leeks, broccoli and cabbage with a ground almond, cheese and cream sauce. Feel like I'm cheating eating this!

23.00
400ml FF milk

F&V = 6
Black Marks = 1
Total BM =5