Today was a good day

Sleep = 9 hours

Didn't get to bed until 11.30pm but knew i had chance to sleep through in the morning. Woke up at 8.30am. Ideally I'd prefer to go to bed earlier than this but didn't eat until 10pm then had blog and emails to do.

Breakfast

9am
100g ham, 50g cheese, 50g nuts, banana, 400ml FF milk

10am
Cycled to the box and knew I was going to be there until around 9pm. Took some supplies but not enough for the whole day. Luckily Rosie came to the rescue in the evening.

Training

13.00
10g BCAAs
Depth Jumps 18" to 30" 3 x 5
Front Squats 3 @ 80kg EMOM (every minute on the minute) 10 (minutes)
5 rounds:
20 KB Swings 32kg
10 Ring Press Ups
Rest 2 minutes

Front squats felt good. Kept a good speed on the bar throughout. Ring press ups are easier on my shoulder than normal press ups at the moment due to the hand position. Back was tiring during swings.

Lunch

14.00
Recovery shake
Leftover (cold) Cottage Pie from yesterday (and still another two portions in the fridge to get through). 200g blueberries.


17.00
4 Chicken wings kindly brought down to the gym by Plowhead.
A miniscule portion of stir fry tender stem broccoli and carrots stingily brought down to the gym by Plowhead!
Banana

Training

19.00
A few muscle ups
Partner WOD with the big man Luke Holmes in competition training:
50 30" Box Jumps (non working partner holds handstand against wall)
30m Buddy carry + 32KG KB each
50 Toes to Bar (non working partner holds handstand against wall)
30m Buddy carry + 32kg KB each
50 KB Swings 32kg (non working partner holds handstand against wall)
30m Buddy carry + 32kg KB each
10 minutes (ish)

Recovery shake

Tea

21.30

Chicken chettinad - got recipe from Sunday Brunch. Recipe is here http://www.channel4.com/4food/recipes/tv-show-recipes/sunday-brunch-recipes/guinea-fowl-chettinad-recipe
I subbed rice for 200g mixed veg.
400ml FF milk
3 x Pure Pharma Fish Oils
1 x 5000IU vitamin D3

F&V = 7
Black Marks = 0
Total BM = 4

Since uploading photos of food seems to be the in thing here's a few pictures from the past days that I've  not got round to posting yet.