Eight is….

I want to say 8 is great but I have am struggling today! its MONDAY and I’m trying to stay focused…

And I’ve been getting tired sooooo lets figure out some ways to over come this!

Blueberry Spinach Sipper Muscle and Fitness Hers

Makes 1 serving

1 cup frozen blueberries (if not frozen, add 2 ice cubes)
1 cup packed baby spinach leaves, washed and stems removed
1 cup 1% low fat milk
 ( I use cocunut or almond milk to keep it paleo)
1 medium banana
6 tbsp whey protein powder

For all the spec’s on this tasty drink go here.


today’s workout was so much fun!!!

Monday 28 Oct de load

1. 800m run (60-70% RPE) front rack Mob, hip opener x 2, SMR pecs/anterior delts

2 sets w/ barbell, then at working weight: 1 clean high pull + 1 lo hang clean + jerk

2. OTM 10

1 clean high pull + 1 lo hang clean + jerk light-moderate weight

3. EMOM 5

5 pullups
15 Squats

**1 min rest


5 deadlifts 225/135
5 burpees

4. Shoulder series, 3 sets

12-15 L/R lateral recumbent rotator cuff abductions 2.5-5#
12-15 Rear delt flyes 10-15#
12-15 Liu raises 2.5-0#

*slow, for quality


4 miles:

2 miles easy run

1 mile high tempo

1 mile broken up into sprints!

“It’s never too late, it’s never too bad, and you’re never too old or sick to start from scratch once again.” -Bikram Choudhury


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