Wednesday, March 21, 2012

Workout
9:30AM

Skill:  accumulate 3:00 in an L-Sits or L-Hang or both

Conditioning: 5 rounds, for quality
- Handstand Hold, 30s
- 10 Pistols (alternate legs)
- 20 Hollow Rocks

Sleep
1AM-8AM (7 hours)
11AM-12PM (1 hour)
5PM-6PM (1 hour)

Nutrition
8:30AM 4 scrambled eggs, 1 hardboiled egg white, broccoli, sweet potato
10:30AM post-workout shake
2PM pork chop, tuna, banana
4PM chicken soup, banana
6PM 3 hamburger/chicken patties, mixed greens,  pickle slices
9PM 3 hardboiled egg whites,  walnuts, 2 cups of milk
10PM apple and peanut butter
11:30PM cottage cheese

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