Back to the Grind (sort of)

Workout:
AM - 16Kg. Kettlebell
Warmup 2 Hand Swings - 20; 1 Hand Swings - 10 each side; DARC Swings - 10 each side

Strength/Endurance (1 set)
- One Arm CP - 5 each side
- One Arm Bent Over Row - 5 each side
- One Arm Windmill - 5 each side (reach for the Kb at the bottom)
- One Arm Front Squat - 5 each side
- One Arm Swing - 10 each side

Practice
TGU 3 each side

Finish up with 2 minute Plank on P-Bars

PM - Swim
As many sets as possible in 20 minutes:
2 x 1/2 lap Crawl w/Fins, 1/2 lap Backpedal/Modified Sidestroke w/Fins
Rest 90 seconds
Total of 7 sets

Weight:
Current: 230# - 16 JUL 07
Last : 233# - 09 JUL 07
Difference <-3#>

Rest: 6 1/2 Hours

Food:
Bottle of water
1/2 Cup Eggology w/ one whole organic egg - 2/3 Cup organic mixed frozen veggies - 1/3 Cup organic lentils
Starbucks venti 180 degree latte
1/2 Cup organic oatmeal - 1/4 Cup organic brazil nuts - bottle of water
bottle of water
1/3# asada style chicken - 1/3 Cup organic lentils - bottle of water
1 handful bing cherries
1 handful of organic strawberries
2 snack size bags of chips, 1 bowl organic tostitos w/ 1/4 cup organic salsa
8oz Isopure Red
1/3# organic burger steak w/ 1/4 Cup organic cheese - 1/3 Cup organic peas - 1/3 Cup organic pinto beans
1oz Sharffen Berger Dark (62% Cacao) Chocolate
Organic orange
7oz Fat Bastard Chardonnay