Thursday, July 11, 2013

Workout

Warmup
500m row

1.5 mile run in high-altitude room

Strength
Bench Press

Worked up to 185x3 but my shoulder wasn't right and I decided not to push it since the Tough Mudder is on Saturday.

Floor Press
185x2x5, 190x1x5

3 rounds
8 dynamic pushups (to 55# plates)
8 ringrows

Friday, November 16, 2012

Workout
9:30AM


Strength: Power Clean 5 x 3 (add 5# from last time)
45x5, 95x4, 135x3; 165x5x3

Conditioning: Challenge Number Six:
- Row 500 meters
Then:
- perform a set of 20 STRICT Pull Ups
4 minute time limit on all work

Time: 4:44

Monday, March 19, 2012

Strength:  Back Squat 70% x 1, 80% x 1, 90% x max reps
45x5, 135x5, 185x1, 205x1, 225x6

Conditioning: Three rounds.  Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents

Sleep
12AM-2AM (2 hours)
7AM-11:30AM (4.5 hours)
2:30PM-3:30PM (1 hour)

Nutrition
2AM cottage cheese
12:30PM 4 eggs, spinach, sweet potato
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
7:30PM salmon, pork chops, cabbage, butternut squash, asparagus, 2 glasses of wine
10:30PM cottage cheese