Hot Time in the City

Today's Menu:
Cup of black coffee
Run - 24:13 ( roughly 16-17 minute pace)
1/3 Cup Eggology with 1 whole egg for flavor
2/3 Cup mixed frozen veggies (no I didn't eat them frozen)
16 oz Water

Work...meh...same old stuff commute, do stuff, commute

Swimming around 6:00pm (with my daughter)
3 laps for each of us - easy pace then "free time"

I went swimming first as the heat index in my garage was somewhere in the low 130's until around 7:00pm.

The Grind:
Warm up Reps
Turkish Get Up (4 lb med ball) 5 each side
Windmill (4 lb med ball) 3 each side
Leg Swap 5 each side
2 Hand Swings 20
1 Hand Swings 10 each side
Darcy Swings (Switch Hands) 10 each side

Ballistic
16Kg Snatches (15 sec on/15 sec off) 7 each side
6 Sets

Reps: 84
2,940 lbs

1 Hand Swings 10 each side
5 sets

Darcy Swings (Switch Hands) 10 each side
5 sets

Reps: 200
7,000 lbs

Total Weight: 10,940 lbs

Snatch Holds
16Kg x 60 seconds x 2

Cool Down
Plank position
Reed stretch
Pump stretch
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I didn't keep a record of times and rest for swings today or wear my Polar HRM - just lazy I guess.

Oh.. you want to know about food too? ok...let's see...
9:30am handful of Brazil nuts and a bottle of water
10:30am 1/2 cup organic oatmeal with another bottle of water
12:00pm - lunch was not good - I had a work thorough lunch meeting so Pizza was provided (I had 4 or 5 medium slices of sausage, and or pepperoni) at least they provided bottled water to drink.
2:30 or 3:00 I had another handful of brazil nuts and some more water
8:00pm - Dinner was better than lunch - Boneless free range pork ribs grilled, with black beans and asparagus
9:30pm Organic orange
10:00pm 4oz glass Fat Bastard Chardonnay