May Challenge Day 2

Wednesday May 2nd 2012

Meal 1
Oatmeal
Protein Shake

Meal 2
5 Egg whites (1 whole egg)

Meal 3
Protein Shake - post workout

Meal 4,5 & 6
brown rice
Sauteed Cabbage + Carrot + Tofu

Water 3L./day

Workout

Spartacus Sandbag Workout

45:15 interval

3 sets with 2 min rest in between

1.Shoveling:20,17,18

2.Sandbag Zercher cleans: 15,14,11

3.Rotational deadlift: 17,16,15

4.Bentover rows: 22,18,15

5.Rotational back lunge L:15,12,12

6.Sandbag overhead press:11,10,8

7.Rotational back lungeR:13,12,11

8.Sandbag Snatch:9,8,7

9.Rotational high pulls:11,8,10

10.Sandbag squats:14,11,12

*13kg Sandbag

May Challenge Day 1

Tuesday May 1st 2012

Meal 1
2 steam bun (lotus and red bean)
Ice coffee...(hot day!!)

Meal 2
Post workout
Protein Shake

Meal 3,Meal 4 & Meal 5
Brown rice 4oz
sauteed- cauliflower with carrot, Lady finger with achovies, sardine with tomato sauce(canned)

Meal 6
4 half boiled egg (egg white)

Water 3L/day

Workout

A1: Grasshopper - 28,27

A2: T Push Up - 8,5

A3: KB Ab Extensions - 28,20 (used med ball 10lbs)

B1: Mountain Climber - 50,50

B2: Knee Touch Push Up - 9,10

B3: Leg Raise to Bump - 18,18

C1: Sprawl - 6,7

C2: Wide Grip Push Up - 10,7

C3: Hand Walk Out - 7,7

D1: Split Squat Jump - 17,16

D2: Diamond Push Up - 5,6 (on my knees)

D3: KB Sit Up - 18,16 (med ball)

E1: Deck Squat - 4,5

E2: In & Out Push Up - 4,3

E3: Half TGU - 7,7 (i put med ball in the bag with handle)

HE: Burpee - 8 rounds-15:15 - all 4 reps

*1: 2 x 20sec

* 2: 2 x 30sec

*3: 2 x 60sec