Boise Kettlebell Lifting

Sponsored by Idaho Kettlebells. www.idahokettlebells.com (208) 412-6079

TRAINING:

10AM-

1 ROUND TABATA FORWARD AND BACKWARD SPIDERMAN CRAWL

BACK SQUAT

1 X 5 @ 235

1 X 5 @ 265

1 X 5 @ 300

1 X 3 @ 300

1 X 3 @ 275

1000FT WALKING LUNGES

NUTRITION:

9am-

1 scoop TSN Pump Igniter

2 Universal caps

11am-

20gr whey protein, 40gr carbs, 5gr creatine monohydrate

2 liver caps

2pm-

3 MCT oil caps

about 10oz of leftover pot roast

package of paleo trail mix

3000mg fish oil

2 Universal caps

4pm-

200mg caffeine/green tea

7pm-

1 liver caps

500mg vitamin C

9pm-

about 1.5lbs of baked cod with butter and lemon

about 3 cups of jasmine rice with coconut aminos and coconut oil

huge bunch of steamed spinach with tons of butter, salt and lemon

4000mg fish oil

5000iu vitamin D

2 Universal caps

11pm-

ZMA x 4

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