Monday, March 25, 2013

Workout
5:30PM


Strength:  Floor Press 5-5-5-3-3-3
135x5, 165x5, 185x5, 195x5, 205x3, 215x1
WOD:  In 10:00 complete:
- 1000m Row
Then rounds of:
- 10 Chest to Bar Pull Ups
- 200m Run

3 rounds

Thursday, February 28, 2013

Workout
9AM


Skill: 2 on the minute for 10:00:
- Handstand Push Up on parallettes

WOD:  For time:
- 15 Sumo Deadlift High Pulls (135/ 85#)
- Run 200 meters
- 20 Sumo Deadlift High Pulls (95/ 65#)
- Run 400 meters
- 30 Sumo Deadlift High Pulls (65/ 45#)
- Run 800 meters

Time: 11:57

Tuesday, December 11, 2012

Workout
4:30PM


Strength: Deadlift 5 RM (add 5# from last week)
45x5, 135x4, 185x3, 225x3, 315x1, 325x5

Conditioning: As many rounds as possible in 12:00:
- 200m Run
- 10 Kettlebell Swings
- 10 Pull Ups

5 rds

Monday, October 8, 2012

Workout
5:30PM


Strength: Back Squat 3 x 5 (+5 lbs from last week)
45x5, 135x4, 185x3, 225x2, 245x1; 225x3x5
              Shoulder Press 3 x 5 (+ 1-5 lbs from last week)
45x5, 95x4, 115x3, 140x1; 115x3x5

Conditioning:  As many rounds as possible in 7:00
- 200m Run
- Max. reps Push Ups

Sleep
12AM-2AM (2 hours)
7AM-11AM (4 hours)
1PM-4PM (3 hours)

Thursday, February 16, 2012

Workout
9:30AM

Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
65x5, 75x4, 95x3, 115x2, 135x1; 115x2x5, 1x10
Conditioning:  As many rounds as possible in 12:00:
- 10 Kettlebell Thrusters (44#)
- 200m Run or 250 Row (alternate whenever possible)

4.5 rounds

Sleep
11PM-5AM (6 hours)
7:30AM-9AM (1.5 hours)
12PM-12:30PM (.5 hours)

Nutrition
5:30AM 4 eggs, sausage, basil, kale, sweet potato
10:30 post-workout shake
1PM salad, salmon, ribs
5PM chicken, salad, avocado
9PM chicken, avocado
12AM paleo muffin, almond butter, 1/2 banana

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)

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

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

Wednesday, February 8, 2012

9:30AM

Warmup
2:00 Jumprope
Samson strech
3 Pullups
5 Pushups
7 Hollow rocks
9 (each leg) Walking lunges

Strength
3:00 L sits

Conditioning
Run 200m
Rest :30
Run 400m
Rest 1:00
Run 800m
Rest 1:30
Run 400m
Rest 1:00
Run 200m

Total time: 13:40

1:30PM
Run
~2 miles (half way to the Pena Adobe tower. Cut it short, my running partner turned his ankle.)

Sleep
10:30PM-7:30PM (9 hours)

Nutrition
8AM 3 eggs with spinach and olive oil, 1 hardboiled egg
10:30AM Post workout shake
11:15AM Cottage cheese and blueberries
1PM Lettuce with 1/2 can of tuna
2:30PM Protein shake with glutamine
3:30PM 2 hardboiled eggs
5:15PM 2 lettuce wrap hamburgers, sautéed bok choy, 1/2 sweet potato
7:30PM Apple slice, protein shake, handful of walnuts