Workout Sunday 18 May

Stinson Beach CA
5:00 PM

* All pulling movements & suspensions done using the Lifeline Jungle Gym
* All Handstands & push-ups on the push-up board

1) Joint Mobility for 10 min

2) Handstand Push-Ups

3) Handstand Hold for time

4) Pistols
Left/right

5) Single-Leg Calf Raises
on the lifeguard tower ladder

6) Iranian Twisting Push-Ups

7) Rotating Chin-Ups

8) Scorpion Push-Ups

9) Rotating Chin-Ups

10) Bear Squat/Dive-Thru Push-Ups

11) Rotating Chin-Ups

12) Hindu Push-Ups

13) BW Rows

14) Straight-Arm Pec Flies

15) Straight-Arm Rear Deltoid Flies

16) Double-Leg Curls

17) Alternating Hamstring Curls

18) 2nd set of Alternating Hamstring Curls

19) Roll-Outs from the feet into a Superman

20) Roll-Outs from the Knees

21) Slow, High-Tension Sit-Ups

22) All-Out 20-sec Sprints x 6
w/ about 1-min recovery between sprints

* I made a line in the sand, sprinted out 20-sec. strategically placed two Coke cans, then walked back to my starting position. Rinse and repeat.

Diet:

Morning: 2 pemmican bars

Afternoon: 1-pint container of pulled pork
couple ounces of cheese
couple spoonfuls raw sauerkraut

Pre-workout: 10 gr BCAAs

Post-workout: 20 gr BCAAs; 1 pint kombucha tea

Evening: 1 pint cream of greens & nettle soup
1 pint picadillo (spiced ground beef & pork)
couple ounces of raw cheese
handful of pork rinds