Thursday, April 25, 2013

Workout
8:30PM

Strength
Squat 3x5
45x5, 95x4, 205x3, 225x3x5

Conditioning
21-15-9
Back Squat @105
Box Jump

Wednesday, April 17, 2013

Strength:  Front Squat 3-3-3-1-1-1
95x5, 115x3, 135x3, 190x3, 200x3, 210x3, 215x1, 225x1, 235x1

WOD:  3 rounds for QUALITY:
- 500m Row / 400m Run
- 12 Deadlifts (225/155#)
- 21 Box Jumps (24/20")

Tuesday, April 2, 2013

Workout
10AM

Bench Press
135x5, 155x4, 175x3, 185x3, 195x3, 205x1, 210x1, 215x1


Skill: Handstand Push Ups.
Every minute for 10:00 complete 2 Handstand Push Ups at any scaled variations.

WOD: AMRAP in 12:00:
- 5 1-arm Kettlebell Swings/ ea. hand - Russian
- 5 Box Jumps (24/20")
- 100m Sprint

Wednesday, February 20, 2013

Workout
5:30PM


Strength:  Push Press 3-3-3-1-1-1
95x3, 135x3, 155x3, 165x3, 175x3, 185x1, 195x1 (PR), 205x0

WOD: AMRAP in 12:00:
- 9 Hand Release Push Ups
- 12 Box Jumps (24") (Games Style, full open hip standing on top of box)
- 15 Sit Ups

Tuesday, January 22, 2013

Workout
6:30PM

Snatch (75, 85, 95, 105, 110)4
Snatch drop 3x5
45, 65, 75, 75, 75

EMOM for 15:00

3 Snatches@70, 3 28" box jump

Friday, January 11, 2012

Workout
9AM


Strength: Push Press 3-3-3-1-1-1
135x3, 155x3, 165x3, 175x1, 185x0, 1; 195x0, 0
Conditioning:  For Time:
- 10 Box Jumps - games style (24/20″)
- 1 Deficit Push Up (hands on 25# bumpers or hand release)
- 9 Box Jumps
- 2 Push up
- 8 Box Jumps
- 3 Push up
….
- 1 Box Jump
- 10 Push up

Time: 3:55 including a short break to tie my shoe

Wednesday, December 19, 2012

Workout
9:30AM


Skill: Max. Height Box Jump
44.5"
Conditioning: For time:
- 5K Run

Time: 22:08

Box jumps sucked today. Hamstrings were sore from yesterday's workout.

Monday, December 10, 2012

Workout
4:30PM


Strength: Back Squat 3 x 5 (+5 lbs from last week)
45x5, 135x4, 185x3; 250x2x5, 1x3
                Shoulder Press 3 x 5 (+ 1-5 lbs from last week)
45x5, 75x4, 95x3, 125x3x5

Conditioning: Reps of 10-9-8- 7- 6- 5- 4- 3- 2- 1 of:
- Handstand Push Ups
- Box Jumps (24")

Horrible. Shoulders were shot after the 9 rep round.

Friday, December 7, 2012

Workout
9:30AM


Strength: Power Clean 5 x 3 (add 5# from last time)
45x3, 95x3, 135x3; 170x5x3

Conditioning: 21-15-9
- Power Snatch @ 60% 1rm (95#)
- Box Jumps (24")

Time: 6:35

Tuesday, November 27, 2012

Workout
10AM


Strength: Deadlift 5 RM (add 5# from last time)
45x5, 135x5, 225x3, 295x2, 315x1
              Strict Pull Ups 3 x Max Reps between sets
8, 8, 8

Conditioning:For Time
21-15-9 reps of:
- Clean (95/65#)
- Box Jump (24"/20")

7:??

My low back was hurting today. I'll try 315 again next week.

Tuesday, October 2, 2012

Workout
5:30PM

Strength: Deadlift 5rm for the day (reset weights if needed)
135x5, 225x4, 295x3, 325x1; 300x5
Conditioning:  10 Rounds for time of:
- 6 Pull Ups (Scale down to jumping pull ups)
- 8 Burpees
- 10 Box Jumps

Time: 12:20

Sleep

12AM-9AM (9 hours)

11:30AM-1PM (1.5 hours)

Wednesday, September 26, 2012

Workout
9:30AM

Skill: Max. Vertical Jump and Box Jump. 3 attempts at each after a good warm up
30" vertical jump, 46" box (almost 48"!)
Conditioning: For time:
- 5K Run

Time: 22:06

Thursday, September 6, 2012

Workout
9:30AM

Strength: Shoulder Press 3x5 (add 1-5# over last week).  Max reps on last set
45x5, 75x4, 115x3, 125x2, 140x1; 125x2x5, 1x6
Conditioning:  7 rounds for time
- 7 Front Squats (95#)
- 7 Box Jumps (24")

Time: 5:45

Sleep

11PM-8AM (8.5 hours) awake from 3-3:30AM.

Nutrition

8:30AM protein shake, butter coffee

10:30AM post-workout shake, sweet potato
11AM 3 eggs, kale
2:30PM banana
5:30PM chicken breast, kale, salad, cauliflower, cucumber

Tuesday, August 21, 2012

Workout
9:30AM

Strength: Deadlift 1 x 5 (add 5# from last week)
135x5, 165x4, 225x3, 260x2, 280x1; 260x5

Conditioning: As many rounds as possible in 10:00 of:
- 8 Pull Ups
- 16 Kettlebell Swings- American (44#)
- 24 Box Jumps (24")

Sleep
11PM-8AM (9 hours)
4:30PM-5:30PM (1 hour)

Nutrition
8:30AM protein shake
10:30AM post-workout shake
11AM 4 eggs, kale, sweet potato
12PM 6 chicken wings
4PM paleo stir-fry, cantelope
7PM salad, mashed yams, paleo lasagna
9PM apple with almond butter

Tuesday, August 7, 2012

Workout
9:30AM

Strength: Deadlift 1 x 5 (add 5# from last time)
135x5, 185x5, 205x5, 225x5, 245x5
Conditioning: 3 rounds for time:
- 5 Power Snatch (95#)
- 7 Burpees
- 9 Box Jumps (24")

Time: 4:40

I need to go up in weight on deadlift. Maybe 255 next week. My legs are trashed from yesterday's workout.

Sleep

10:30PM-8AM (9.5 hours)

12:30PM-1PM (.5 hours)

Nutrition

9AM protein shake
10:30AM post-workout shake
10:45AM eggs, squash, mushrooms, kale
1PM sausage, carrots, kale
6PM chicken, potato, eggplant, peppers

8PM apple with almond butter, pork chop
9:30PM watermelon

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

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

Wednesday, June 27, 2012

Workout
9:30AM


Skill:  Max. Vertical Jump and Box Jump. 3 attempts at each after a good warm up
Vert Max: 28.5 inches
Box Max: 47 inches

Conditioning:  For time:
- 5K Run

Time: 23:13. 

I messed up and only ran half, stopped, realized my mistake and restarted. Whoops! Hopefully I'll have a big improvement in 3 months.

Sleep
12AM-7AM (7 hours)

Nutrition
8AM protein shake, banana
9:15AM ClifShot
10:30AM post-workout shake
2PM soup, lentils and rice, plum
5PM chicken, salad, bread and butter
9PM pizza slice, 2 sodas, chocolated

Wedensday, May 16, 2012

Workout
9:30AM

Skill: Max Height Box Jump, 1 rm. 47"
Conditioning: 
On the minute for 5:00:
- 5 Hang Power Cleans @ 115 (too light)
Then...
- 10 x 60 yard sprints - resting only long enough to walk back to the start


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


Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
1PM chicken stir-fry,1/2 banana
2PM cereal with banana, cracker
6PM 9 oz new york strip, salad
8PM rhubarb and apple compot

Monday, May 7, 2012

Workout
4:30PM

Strength:  Shoulder Press 3-3-3-3-3
95, 105, 115, 125, 135

Conditioning:
Reps of 25-20-15-10-5
- Box Jumps (24")
- Pull Ups
- Push Press (95#)

Time: 14:48

Sleep
12AM-2:30AM (2.5 hours)
7:30AM-12PM (4.5 hours)
3PM-4PM (1 hour)

Nutrition
2:30AM 1 hardboiled egg white, banana, pear, broccoli
7AM 5 hardboiled egg whites
1PM tri-tip burrito with asparagus, tomatoes
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
6PM chicken tacos, corn tortillas, guacamole, pico de gallo
8PM sherbert
10PM hamburger patty
10:30PM chips, guacamole, cottage cheese