Breakfast – water, Trader Joe’s Super Acidophilus Complex, claritin allergy pill, 2 eggs scrambled in 1/2 tbsp kerrygold, 1/4 avocado, coffee with splash of heavy cream

Lunch – romaine lettuce with carne asada (trader joe’s), 1/4 avocado, onion and my homemade cilantro dressing (cilantro, jalapeno, tomatillo, sea salt, pepper, olive oil, lime juice)

Snack – carrots

Dinner – 1/2 tsp fermented cod liver oil (forgot to include this yesterday but it’s another daily for me), venison bolognese with 1/2 cup leftover white basmati rice, spinach salad with beets, bit of green apple, onion and mini bell peppers

Dessert – quick stovetop apple crisp…will post once I perfect since I burned the living shit out of half the topping today, ooooops.  Just add that to my list of klutz moments *cough* breaking the fan at CFCC today 😦 sorry guys I have problems walking with an umbrella and stuff……..

I ate this with the topping anyway and it was awesome.  Cinnamon + butter = power.


SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.

MOBILITY: Band Pec Stretch, 30 seconds each side.  Band Overhead and Externally Rotated Shoulder Stretch, 30 seconds each side.

DYNAMIC WARM-UP: Partner Assisted Elbow Positioning Push-up Plus Negatives, for about 2 minutes.  These are sets of 3 negatives where a partner specifically watches to make sure the index finger is set ahead and the elbows track at at least 45 degrees while the shoulder does not cave forward in the push-up – you can even go so far as holding the partner’s elbow in place to remind them of this position.  At the top of the push-up a push-up “PLUS” is done (shoulder protraction to retraction is the “PLUS”).

STRENGTH: Bench Press, For about 20 minutes, work up to a peak set of 3 in small groups.  In between sets complete 10 reps of a Ring Row – after 5 sets of ring rows complete no more.

  • Worked up to 75 lbs x 3
  • Failed 80 lbs on the 3rd rep.  I will get you next time.

METABOLIC CONDITIONING: After a short demo of the sandbag Turkish Get Up, complete: AMRAP Turkish Get Ups in 8 minutes where 1 Turkish Get Up equals standing all the way up and lying all the way down with a bag on ONE side. 100/75/50/25 (TAKE YOUR PICK and record it).

  • 30 lb sandbag, 26 reps…I loved this workout!!

Shoulder still feeling much better!!

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