Workout
11AM-4PM
8+ mile hike with 1,000 feet elevation gain to Lake Sylivia in Desolation Wilderness. Great hike Dad.
Sleep
11:30PM-7AM (7.5 hours)
4:30PM-5PM (.5 hours)
Nurition
7AM 3 eggs, 3 bacon, sweet potato, spinach
1PM chicken with vegetables
3PM trail mix
7PM salmon, salad
9:30PM 1/2 avocado, apple with almond butter
Tuesday, July 31, 2012
Monday, July 30, 2012
Monday, July 30, 2012
Workout
4:30PM
Strength: Front Squat 3-3-3-3-3
135, 155, 175, 185, 195
Conditioning: On the minute for 8 minutes:
- Complete 2 full Cleans and one 60 yard Shuttle Run
*Prescribed Weight = 75% bodyweight@115#
*For shuttle, sprint 30 yards, touch and sprint back to the line.
Sleep
12AM-2AM (2 hours)
7AM-12PM (5 hours)
3PM-3:30PM (.5 hours)
Nutrition
2AM cucumbers, 2 hardboiled eggs
6:30AM 3 eggs, spinach, 3 bacon
1PM chicken with vegetables, peach
5:30PM post-workout shakes, peach
6:30PM salmon, chicken, salad
9PM apple with almond butter
10PM chicken with vegetables
4:30PM
Strength: Front Squat 3-3-3-3-3
135, 155, 175, 185, 195
Conditioning: On the minute for 8 minutes:
- Complete 2 full Cleans and one 60 yard Shuttle Run
*Prescribed Weight = 75% bodyweight@115#
*For shuttle, sprint 30 yards, touch and sprint back to the line.
Sleep
12AM-2AM (2 hours)
7AM-12PM (5 hours)
3PM-3:30PM (.5 hours)
Nutrition
2AM cucumbers, 2 hardboiled eggs
6:30AM 3 eggs, spinach, 3 bacon
1PM chicken with vegetables, peach
5:30PM post-workout shakes, peach
6:30PM salmon, chicken, salad
9PM apple with almond butter
10PM chicken with vegetables
Friday, July 27, 2012
Friday, July 27, 2012
Workout
9:30AM
Strength: Power Clean 5x3 reps (add 1-5# from last weeks heaviest)
45x3, 115x3, 135x5x3
Conditioning: "Elizabeth"
21-15-9 reps of:
-Cleans (115#)
-Ring dips
Time: 6:12. I need to try it prescribed next time.
Sleep
1:30AM-8AM (6.5 hours)
Nutrition
9AM protein shake
10:30AM post-workout shake
11AM 3 eggs, spinach, yam
1PM ground beef, sweet potato, kale, peppers
4PM ground beef, lettuce, pico de gallo
6PM teriyaki chicken, rice, lettuce
11PM ground beef, sweet potato, kale, peppers
9:30AM
Strength: Power Clean 5x3 reps (add 1-5# from last weeks heaviest)
45x3, 115x3, 135x5x3
Conditioning: "Elizabeth"
21-15-9 reps of:
-Cleans (115#)
-Ring dips
Time: 6:12. I need to try it prescribed next time.
Sleep
1:30AM-8AM (6.5 hours)
Nutrition
9AM protein shake
10:30AM post-workout shake
11AM 3 eggs, spinach, yam
1PM ground beef, sweet potato, kale, peppers
4PM ground beef, lettuce, pico de gallo
6PM teriyaki chicken, rice, lettuce
11PM ground beef, sweet potato, kale, peppers
Thursday, July 26, 2012
Thursday, July 26, 2012
Workout
8:30AM
Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last week's work sets)
45x5, 65x5, 95x5, 105x5, 105x13
Bench Press: Completed after conditioning
45x5, 135x2x5, 135x8
Conditioning: 7 rounds for time
-7 Sumo Deadlift High Pulls (95#)
-7 Push Presses (95#)
-7 Box Jumps (24")
Time: 9:18
Sleep
12AM-7:30AM (7.5 hours)
11:30AM-12PM (.5 hours)
Nutrition
8AM protein shake
9:30AM post-workout shake
10AM 3 eggs, spinach, bacon, peppers
1PM 3 chicken drums, mixed greens
4:30PM chicken with mixed greens, grapes
7:30PM 2 chicken drums, cucumbers, nectarine
9PM chicken drum, cucumbers
12AM ground beef, peppers, kale, olives
8:30AM
Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last week's work sets)
45x5, 65x5, 95x5, 105x5, 105x13
Bench Press: Completed after conditioning
45x5, 135x2x5, 135x8
Conditioning: 7 rounds for time
-7 Sumo Deadlift High Pulls (95#)
-7 Push Presses (95#)
-7 Box Jumps (24")
Time: 9:18
Sleep
12AM-7:30AM (7.5 hours)
11:30AM-12PM (.5 hours)
Nutrition
8AM protein shake
9:30AM post-workout shake
10AM 3 eggs, spinach, bacon, peppers
1PM 3 chicken drums, mixed greens
4:30PM chicken with mixed greens, grapes
7:30PM 2 chicken drums, cucumbers, nectarine
9PM chicken drum, cucumbers
12AM ground beef, peppers, kale, olives
Wednesday, July 25, 2012
Wednesday, July 25, 2012
Workout
9:30AM
Strength: Back Squat 3x5 (add 5-10# from last week). Max reps on the third set.
45x5, 135x5, 185x5, 205x2x5, 205x10
Conditioning: 3 rounds for time
- 50 Double Unders
- 25 Wall Balls (20# to 10 ft)
- 15 Kettlebell Swings (53#)
9:30AM
Strength: Back Squat 3x5 (add 5-10# from last week). Max reps on the third set.
45x5, 135x5, 185x5, 205x2x5, 205x10
Conditioning: 3 rounds for time
- 50 Double Unders
- 25 Wall Balls (20# to 10 ft)
- 15 Kettlebell Swings (53#)
Time: 14:??
Sleep
12AM-8:30AM (8.5 hours)
12PM-1PM (1 hour)
12PM-1PM (1 hour)
5PM-6:30PM (1.5 hours)
Nutrition
9AM protein shake
10:30AM post-workout shake
11AM 3 eggs, spinach
1:30PM chicken breast, salad
4PM seasame chicken
7PM chicken leg, squash, yams
9:30AM 3 bacon, 2 eggs
1:30PM chicken breast, salad
4PM seasame chicken
7PM chicken leg, squash, yams
9:30AM 3 bacon, 2 eggs
Tuesday, July 24, 2012
Tuesday, July 24, 2012
Workout
5:30PM
Strength: Deadlift 1 x 5 (add 5-10# from last week)
135x3, 205x5, 205x5, 240x5
Conditioning: For Time
- 400m Run
- 15 Handstand Push Ups
- 400m Run
- 30 Pull Ups
- 400m Run
- 45 Push Ups
- 400m Run
Time: 11:40
Sleep
2AM-10AM (8 hours)
12PM-2PM (2 hours)
Nutrition
10AM 2 eggs, 2 sausage, hashbrowns, orange juice
2PM ribs, greens beans
5PM BCAAs
6:30PM post-workout shake
7PM salmon, salad, caprese salad
8PM Salad
11PM 3 eggs with spinach, caprese salad
Nursing a hangover today. Felt really lethargic but strong on the lifts. The conditioning hurt but my time was really good. Not sure what to think of that.
5:30PM
Strength: Deadlift 1 x 5 (add 5-10# from last week)
135x3, 205x5, 205x5, 240x5
Conditioning: For Time
- 400m Run
- 15 Handstand Push Ups
- 400m Run
- 30 Pull Ups
- 400m Run
- 45 Push Ups
- 400m Run
Time: 11:40
Sleep
2AM-10AM (8 hours)
12PM-2PM (2 hours)
Nutrition
10AM 2 eggs, 2 sausage, hashbrowns, orange juice
2PM ribs, greens beans
5PM BCAAs
6:30PM post-workout shake
7PM salmon, salad, caprese salad
8PM Salad
11PM 3 eggs with spinach, caprese salad
Nursing a hangover today. Felt really lethargic but strong on the lifts. The conditioning hurt but my time was really good. Not sure what to think of that.
Monday, July 23, 2012
Rest Day
Sleep
7AM-12PM (5 hours)
Checkout party today. Filled with heavy drinking, keg stands, and general gluttony.
Sleep
7AM-12PM (5 hours)
Checkout party today. Filled with heavy drinking, keg stands, and general gluttony.
Sunday, July 22, 2012
Saturday, July 21, 2012
Saturday, July 21, 2012
Workout
7PM
50 strict pullups
1x10, 8x5
Sleep
12AM-6AM (6 hours)
Nutrition
6:30AM protein shake
10:30AM 2 hardboiled eggs, watermelon
12PM chicken sausage, whole wheat pasta
3PM 2 hardboiled eggs
5PM chicken breast, chips and salsa, greens beans, corn
6PM strawberry short cake with whip cream
7PM
50 strict pullups
1x10, 8x5
Sleep
12AM-6AM (6 hours)
Nutrition
6:30AM protein shake
10:30AM 2 hardboiled eggs, watermelon
12PM chicken sausage, whole wheat pasta
3PM 2 hardboiled eggs
5PM chicken breast, chips and salsa, greens beans, corn
6PM strawberry short cake with whip cream
Friday, July 20, 2012
Friday, July 20, 2012
Workout
9:30AM
Strength: Power Clean 5x3
45x3, 95x3, 115x3, 130x5x3
Conditioning: Tabata:
- Tabata Wall Ball
Rest 1 minute
- Tabata Kettlebell Swing
Sleep
2:30AM-9AM (6.5 hours)
11AM-12PM (1 hour)
Nutrition
9AM pre-workout shake
10:30AM post-workout shake
12PM chicken sausage, pasta, salmon
3PM tuna sandwich
5PM 4 hardboiled eggs, greek yogurt
7PM 10 chicken wings
9:30AM
Strength: Power Clean 5x3
45x3, 95x3, 115x3, 130x5x3
Conditioning: Tabata:
- Tabata Wall Ball
Rest 1 minute
- Tabata Kettlebell Swing
Sleep
2:30AM-9AM (6.5 hours)
11AM-12PM (1 hour)
Nutrition
9AM pre-workout shake
10:30AM post-workout shake
12PM chicken sausage, pasta, salmon
3PM tuna sandwich
5PM 4 hardboiled eggs, greek yogurt
7PM 10 chicken wings
Thursday, July 19, 2012
Thursday, July 19, 2012
Workout
8:30AM
Strength:
- Shoulder Press 3x5 (Add 1-5 pounds to last week's weight)
45x5, 65x5, 100x2x5, 100x15
Conditioning:
Three Rounds for time of:
- 400m Run
- 15 Push Presses @ 65% of 1rm Shoulder Press (95#)
- 15 Pull Ups
Time: 10:55
I felt really strong today. I would like to think my shoulder is healing and thus getting stronger. There was a little pain in the left shoulder but when I focused on keeping the shoulder blades back and down the pain went away!
Sleep
11PM-6:30AM (7.5 hours)
11AM-12PM (1 hour)
Nutrition
7AM 4 eggs, sweet potato
9:30AM post-workout shake
12PM banana, 2 hardboiled eggs, plums
1:45PM salmon
4:30PM greek yogurt, cheese
7PM 6 hardboiled egg whites
8PM salmon, banana
10PM plum
2AM salmon
8:30AM
Strength:
- Shoulder Press 3x5 (Add 1-5 pounds to last week's weight)
45x5, 65x5, 100x2x5, 100x15
Conditioning:
Three Rounds for time of:
- 400m Run
- 15 Push Presses @ 65% of 1rm Shoulder Press (95#)
- 15 Pull Ups
Time: 10:55
I felt really strong today. I would like to think my shoulder is healing and thus getting stronger. There was a little pain in the left shoulder but when I focused on keeping the shoulder blades back and down the pain went away!
Sleep
11PM-6:30AM (7.5 hours)
11AM-12PM (1 hour)
Nutrition
7AM 4 eggs, sweet potato
9:30AM post-workout shake
12PM banana, 2 hardboiled eggs, plums
1:45PM salmon
4:30PM greek yogurt, cheese
7PM 6 hardboiled egg whites
8PM salmon, banana
10PM plum
2AM salmon
Wednesday, July 18, 2012
Tuesday, July 17, 2012
Tueday, July 17, 2012
Workout
9:30AM
Strength: Deadlift 3x5 - 2 lighter sets of warm ups, then one set at a higher weight (add 5-10# from last week)
*Do not go for max reps on your last set.
45x5, 135x5, 185x5, 205x5, 205x5, 240x5
Conditioning: Three rounds for quality:
- Row 250 meters
- 15 Deadlift at 70 % of today’s highest set (165)
- 15 Box Jumps (24”)
Time: 10:39
Sleep
11PM-8:30AM (9.5 hours)
12PM-1PM (1 hour)
Nutrition
8:30AM pre-workout shake
10:30AM post-workout shake
11:30AM 3 eggs, spinach, potatos
2:30PM steak, banana, popcorn,granola bar
6PM whole wheat pesto pasta, steak
9PM sorbet, popcorn, peanut butter cups
9:30AM
Strength: Deadlift 3x5 - 2 lighter sets of warm ups, then one set at a higher weight (add 5-10# from last week)
*Do not go for max reps on your last set.
45x5, 135x5, 185x5, 205x5, 205x5, 240x5
Conditioning: Three rounds for quality:
- Row 250 meters
- 15 Deadlift at 70 % of today’s highest set (165)
- 15 Box Jumps (24”)
Time: 10:39
Sleep
11PM-8:30AM (9.5 hours)
12PM-1PM (1 hour)
Nutrition
8:30AM pre-workout shake
10:30AM post-workout shake
11:30AM 3 eggs, spinach, potatos
2:30PM steak, banana, popcorn,granola bar
6PM whole wheat pesto pasta, steak
9PM sorbet, popcorn, peanut butter cups
Monday, July 16, 2012
Monday, July 16, 2012
Workout
4:30PM
Strength: Back Squat 3x5 (add 5-10# from last week). Max reps on the third set.
45x5, 95x5, 135x5, 185x5, 200x5, 200x5, 200x12
Conditioning: Three Rounds for time of:
- 20 Walking Lunges; with DB/ KB's at 1/4 your body weight, alternating legs(36#).
- 15 Push Ups
- 10 Pull Ups
Time: 3:52
6PM
800m repeat x 3, 400m rest between
Sleep
12AM-2AM (2 hours)
7AM-10:30AM (3.5 hours)
Nutrition
3AM cookies, taco, banana
7AM cereal
11:30AM watermelon, 4 eggs, spinach, yam
1PM chips
3PM pre-workout shake
5:30PM post-workout shake
7PM steak, salad, corn
10PM chicken, popcorn
4:30PM
Strength: Back Squat 3x5 (add 5-10# from last week). Max reps on the third set.
45x5, 95x5, 135x5, 185x5, 200x5, 200x5, 200x12
Conditioning: Three Rounds for time of:
- 20 Walking Lunges; with DB/ KB's at 1/4 your body weight, alternating legs(36#).
- 15 Push Ups
- 10 Pull Ups
Time: 3:52
6PM
800m repeat x 3, 400m rest between
Sleep
12AM-2AM (2 hours)
7AM-10:30AM (3.5 hours)
Nutrition
3AM cookies, taco, banana
7AM cereal
11:30AM watermelon, 4 eggs, spinach, yam
1PM chips
3PM pre-workout shake
5:30PM post-workout shake
7PM steak, salad, corn
10PM chicken, popcorn
Sunday, July 15, 2012
Friday, July 13, 2012
Friday, July 13, 2012
Workout
9:30AM
Strength:Power Clean 5x3 @ 70% 1rm
65x5, 95x5, 125x5x3
Conditioning: "SQT"
3 Rounds for Time of:
- 10 Barbell Ground to Overhead (135/90#)
- 200 yard Sprint (done in 4x50 yard shuttles)
9:30AM
Strength:Power Clean 5x3 @ 70% 1rm
65x5, 95x5, 125x5x3
Conditioning: "SQT"
3 Rounds for Time of:
- 10 Barbell Ground to Overhead (135/90#)
- 200 yard Sprint (done in 4x50 yard shuttles)
Time: 8:27
Sleep
1AM-8:45AM (7.75 hours)
Nutrition
9AM protein shake
10:30AM post-workout shake
12PM 4 eggs, spinach, sweet potato
1PM chicken, banana
4PM 5 hardboiled eggs, red vines
6PM pork chop, mango, cheese
8PM yogurt, banana
11PM chicken, pesto pasta, BCAAs, 3 gummy candy
1PM chicken, banana
4PM 5 hardboiled eggs, red vines
6PM pork chop, mango, cheese
8PM yogurt, banana
11PM chicken, pesto pasta, BCAAs, 3 gummy candy
Thursday, July 12, 2012
Thursday, July 12, 2012
Workout
8:30AM
Strength: Shoulder Press 3x5 @ 70% of 1rm from the total. Max reps on the third set.
45x5, 75x5, 95x5, 95x5, 95x14
Conditioning: For Time:
- 50 Wall Balls
- 25 Toes to Bar
- 40 Wall Balls
- 20 Toes to Bar
- 30 Wall Balls
- 15 Toes to Bar
- 20 Wall Balls
- 10 Toes to Bar
- 10 Wall Balls
- 5 Toes to Bar
Time: 18:05
I went to the doctor for my shoulder yesterday. They said it may be a partial tear or tendonitis, but they think it can be fixed with physical therapy. The therapist recommended some exercises and also that I should focus on my shoulder blades staying down and back. It seemed to really help today, which was very shoulder intensive. Every time I felt pain I would remind myself to keep my shoulder blades down and back, and the pain went away. So hopefully I'm finally on the road to recovery.
Today's conditioning was an ass-kicker! Loved it. Felt like puking after--walked outside and burped a couple of times and felt better. I haven't felt in the groove for a month or so, but today it seemed to turn around.
Sleep
11PM-8AM (9 hours)
11AM-12PM (1 hour)
Nutrition
8AM pre-workout shake
9:30AM post-workout shake
12PM 4 eggs, spinach, sweet potato
2PM pork chop, salad
5PM 5 hardboiled eggs whites, yogurt, cantaloupe
9PM chicken leg, cantaloupe
12AM cottage cheese
8:30AM
Strength: Shoulder Press 3x5 @ 70% of 1rm from the total. Max reps on the third set.
45x5, 75x5, 95x5, 95x5, 95x14
Conditioning: For Time:
- 50 Wall Balls
- 25 Toes to Bar
- 40 Wall Balls
- 20 Toes to Bar
- 30 Wall Balls
- 15 Toes to Bar
- 20 Wall Balls
- 10 Toes to Bar
- 10 Wall Balls
- 5 Toes to Bar
Time: 18:05
I went to the doctor for my shoulder yesterday. They said it may be a partial tear or tendonitis, but they think it can be fixed with physical therapy. The therapist recommended some exercises and also that I should focus on my shoulder blades staying down and back. It seemed to really help today, which was very shoulder intensive. Every time I felt pain I would remind myself to keep my shoulder blades down and back, and the pain went away. So hopefully I'm finally on the road to recovery.
Today's conditioning was an ass-kicker! Loved it. Felt like puking after--walked outside and burped a couple of times and felt better. I haven't felt in the groove for a month or so, but today it seemed to turn around.
Sleep
11PM-8AM (9 hours)
11AM-12PM (1 hour)
Nutrition
8AM pre-workout shake
9:30AM post-workout shake
12PM 4 eggs, spinach, sweet potato
2PM pork chop, salad
5PM 5 hardboiled eggs whites, yogurt, cantaloupe
9PM chicken leg, cantaloupe
12AM cottage cheese
Tuesday, July 10, 2012
Tuesday, July 10, 2012
Workout
9:30AM
Strength: Deadlift 2 x 5 @ 50-60%, then 1 x 5 @ 70%
135x3, 185x3, 205x5, 205x5, 235x5
Conditioning: 1-2-3-4-5-6-7-8-9-10 reps of:
- Sumo Deadlift High Pull (95#)
- Burpee Box Jumps
Time: 10:05
Sleep
11PM-8AM (9 hours)
12PM-1PM (1 hour)
Nutrition
8AM eggs, squash, spinach
10:30AM post-workout shake
1PM steak burrito
5PM hamburger, salad
8PM pineapple, sherbet
9PM hamburger, peanut butter and honey toast
10PM cottage cheese
9:30AM
Strength: Deadlift 2 x 5 @ 50-60%, then 1 x 5 @ 70%
135x3, 185x3, 205x5, 205x5, 235x5
Conditioning: 1-2-3-4-5-6-7-8-9-10 reps of:
- Sumo Deadlift High Pull (95#)
- Burpee Box Jumps
Time: 10:05
Sleep
11PM-8AM (9 hours)
12PM-1PM (1 hour)
Nutrition
8AM eggs, squash, spinach
10:30AM post-workout shake
1PM steak burrito
5PM hamburger, salad
8PM pineapple, sherbet
9PM hamburger, peanut butter and honey toast
10PM cottage cheese
Monday, July 9, 2012
Monday, July 9, 2012
Workout
5:30PM
Strength: Back Squat 3x5 @ 70% of 1rm from the total. Max reps on the third set.
45x5, 95x5, 135x5, 165x5, 195x5, 195x5, 195x15
Conditioning: As Many Rounds as Possible in 12:00 of:
- 12 Push Presses (115#)
- 12 Chest to Bar Pull Ups
- 12 Pistols (alternating legs)
Sleep
12:30AM-2AM (1.5 hours)
7AM-12PM (5 hours)
Nutrition
1PM 4 eggs, spinach, sweet potato
2PM peach
3PM peach
5PM steak, baked potato, green beans
7:30PM post-workout shake
10PM cottage cheese, plum
11PM peanut butter toast
5:30PM
Strength: Back Squat 3x5 @ 70% of 1rm from the total. Max reps on the third set.
45x5, 95x5, 135x5, 165x5, 195x5, 195x5, 195x15
Conditioning: As Many Rounds as Possible in 12:00 of:
- 12 Push Presses (115#)
- 12 Chest to Bar Pull Ups
- 12 Pistols (alternating legs)
Sleep
12:30AM-2AM (1.5 hours)
7AM-12PM (5 hours)
Nutrition
1PM 4 eggs, spinach, sweet potato
2PM peach
3PM peach
5PM steak, baked potato, green beans
7:30PM post-workout shake
10PM cottage cheese, plum
11PM peanut butter toast
Friday, July 6, 2012
Friday, July 6, 2012
Workout
9:30AM
Strength: Power Cleans- 2 reps every :45 for 12 rounds @ 130#
Conditioning: 10-9-8-7-6-5-4-3-2-1 reps of:
- Hang Power Cleans @ 115#
- Pistols (alternate legs each rep)
Time: 9:12
Sleep
1AM-8:30AM (7.5 hours)
11AM-12PM (1 hour)
Nutrition
9AM pre-workout shake
10:30AM post-workout shake
12PM pork ribs, pasta, watermelon
3PM yogurt
5PM 4 hardboiled eggs, apple, cucumber
8PM rice, ground beef, chips
10:30PM 2 hardboiled eggs, watermelon
9:30AM
Strength: Power Cleans- 2 reps every :45 for 12 rounds @ 130#
Conditioning: 10-9-8-7-6-5-4-3-2-1 reps of:
- Hang Power Cleans @ 115#
- Pistols (alternate legs each rep)
Time: 9:12
Sleep
1AM-8:30AM (7.5 hours)
11AM-12PM (1 hour)
Nutrition
9AM pre-workout shake
10:30AM post-workout shake
12PM pork ribs, pasta, watermelon
3PM yogurt
5PM 4 hardboiled eggs, apple, cucumber
8PM rice, ground beef, chips
10:30PM 2 hardboiled eggs, watermelon
Thursday, July 5, 2012
Thursday, July 5, 2012
Workout
9:30AM
Strength: Push Press. Find 1rm
45x5, 75x5, 95x3, 115x3, 135x1, 165x1, 185x0, 175x1, 185x0
Conditioning: For time complete:
- 30 Push Presses @140
- 60 Chin Ups (palms facing you)
Time:11:30
I'm disappointed in the push press max. I've done 185 2 months ago. I'm worried my shoulder injury is really a problem that won't go away without some real attention.
Sleep
12AM-7AM (7 hours)
Nutrition
8AM 4 eggs, yams, green tea
10:30AM post-workout shake
1PM pork ribs, mixed greens
4PM 5 hardboiled eggs, yogurt
7PM apple
9PM chips and dip
11:30PM rice, ground beef, 1 hardboiled egg
9:30AM
Strength: Push Press. Find 1rm
45x5, 75x5, 95x3, 115x3, 135x1, 165x1, 185x0, 175x1, 185x0
Conditioning: For time complete:
- 30 Push Presses @140
- 60 Chin Ups (palms facing you)
Time:11:30
I'm disappointed in the push press max. I've done 185 2 months ago. I'm worried my shoulder injury is really a problem that won't go away without some real attention.
Sleep
12AM-7AM (7 hours)
Nutrition
8AM 4 eggs, yams, green tea
10:30AM post-workout shake
1PM pork ribs, mixed greens
4PM 5 hardboiled eggs, yogurt
7PM apple
9PM chips and dip
11:30PM rice, ground beef, 1 hardboiled egg
Tuesday, July 3, 2012
Tuesday, July 3, 2012
Workout
8:30AM
8:30AM BCAAs
9:30AM post-workout shake
1PM almonds, banana
8:30AM
Strength:
Power Snatch 1rm45x3, 65x3, 95x3, 115x1, 135x0, 135x0,125x1
Power Snatch 1rm45x3, 65x3, 95x3, 115x1, 135x0, 135x0,125x1
Conditioning:
On the minute for 15:00:
On the minute for 15:00:
- 2 Power Snatches @100#
- Max Toes to Bar to finish the minute
I was a little disappointed with the 1RM snatch. I felt strong and was pulling the bar plenty high enough, but I just wasn't dropping under it.
Sleep
10:30PM-7:30AM (9 hours)
11AM-12PM (1 hour)
Nutrition
8AM pre-workout shake8:30AM BCAAs
9:30AM post-workout shake
1PM almonds, banana
Monday, July 2, 2012
Monday, July 2, 2012
Workout
4:30PM
Strength:
Overhead Squats 3x5 at 85% of your 1rm.
45x5, 65x5, 95x5, 115x5
Conditioning:
5 Rounds for Time of:
- 12 Steps of Walking Barbell Lunges @95#
- 12 Dynamic Push Ups (Using two 45 lbs bumper plates)
- 200m Sprint
Time: 14:30
Sleep
2:30AM-3:30AM (1 hour)
8AM-11AM (3 hours)
3PM-4PM (1 hour)
Nutrition
7AM 3 scrambled eggs, strawberries
12PM burrito
4PM pre-workout shake
5:30PM post-workout shake
7PM chicken, green beans, corn
9PM yogurt
4:30PM
Strength:
Overhead Squats 3x5 at 85% of your 1rm.
45x5, 65x5, 95x5, 115x5
Conditioning:
5 Rounds for Time of:
- 12 Steps of Walking Barbell Lunges @95#
- 12 Dynamic Push Ups (Using two 45 lbs bumper plates)
- 200m Sprint
Time: 14:30
Sleep
2:30AM-3:30AM (1 hour)
8AM-11AM (3 hours)
3PM-4PM (1 hour)
Nutrition
7AM 3 scrambled eggs, strawberries
12PM burrito
4PM pre-workout shake
5:30PM post-workout shake
7PM chicken, green beans, corn
9PM yogurt
Sunday, July 1, 2012
Sunday, July 1, 2012
Rest Day
Sleep
11PM-4AM (5 hours)
3:30PM-7PM (3.5 hours)
Nutrition
4:30AM protein shake, banana
7AM cookies
9AM banana, apple, yogurt
11AM pork chop
2PM pork chop
7:30PM ground beef burrito, squash
Sleep
11PM-4AM (5 hours)
3:30PM-7PM (3.5 hours)
Nutrition
4:30AM protein shake, banana
7AM cookies
9AM banana, apple, yogurt
11AM pork chop
2PM pork chop
7:30PM ground beef burrito, squash
Saturday, June 30, 2012
Workout
9PM
4.6 mile run
8:20 pace
Good run. Slower than I was hoping for, but not disappointing considering the hills around Brown's Valley.
9PM
4.6 mile run
8:20 pace
Good run. Slower than I was hoping for, but not disappointing considering the hills around Brown's Valley.
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