FLP #36

Got in 3 full chin-ups today at 3 different times! Woo hoo! The get ups are just as hard today as they were the first time we had to do them. My knee is still swollen so its inability to bend as much as I need it too doesn't help much. This is a hard workout routine, tough on the abs.

I like the new addition to the menu. The hummus is great and the chai tea smoothie. Yummy!
I didn't make it to the store on Sunday to have some stuff for the new menu, so had to do the best I could with what I had in the frig.

Nutrition -

Breakfast - 6:45am
Smoothie with
1 cup frozen berries
1/2 cup plain yogurt
1 scoop vanilla protein powder
almond milk to blend

AM Snack - 10am
3 stalks celery
1 T almond butter
(no raisans - can't seem to find any that haven't been sweetened)

Lunch - 12:30pm
1-1/2 cup salad with tomatoes
1 grilled chicken breast
apple cider vinegar and flaxseed oil
1/2 pomegranite

PM Snack - 3:30pm
1 oz almonds

Dinner - 7:30pm
1 turkey burger
1-1/2 cups salad with carrots and tomatoes
apple cider vinegar and flaxseed oil

Evening Snack - 10:30pm (after workout)
Chai Smoothie per Coach's recipe

Water intake - 2L+

Exercise - 9pm

Cardio -
5 min warmup on treadmill
3 min running @ high intensity/ 2 min walking at low intensity x 5

Strength -
Clean and Jerk - 1 x 10 with 10lb weights/2x10 with 15lb weights
Get Up- 1x14 with 5lb weight/2x14 with 3lb weight
Burpees, Pushup, Press - 1 x 10 with 5lb weights/2x10 with 10lb weights
Alternating Lunge & Torso Rotation - 3x14 with 5lb weight
Ball Pass - 3x10
3 Point Toe Tapper - 3x10
Chin Down with Crunch - 3x8