Saturday, May 5, 2012

Workout
7PM
butterfly pullup and double-under practice

Sleep
11:45PM-6:30AM (6.75 hours)
5PM-6PM (1 hour)

Nutrition
7AM protein shake
8:30AM apple
10:30AM 6 hardboiled egg whites, mixed greens
12PM 10 lemon pepper chicken wings
4PM 1/3 of a Coke, mixed greens, banana
6PM steak, asparagus
8PM popcorn, cereal

Friday, May 4, 2012

Rest Day
Sleep
1:30AM-8AM (6.5 hours)
12:30PM-1:15PM (.75 hours)

Nutrition
8AM 4 eggs, yams, bok choy, avacado
11PM  pork chop, yogurt, milk, mixed greens
3:30PM mixed greens, tuna, pear
4:30PM yogurt, kiwi, cookies, 5 hardboiled egg whites
6PM orange, string cheese

Tuesday, May 1, 2012

Workout
9:30AM

Strength: Deadlift 3-3-3-3-3
225, 245, 275, 295, 305x2

Conditioning: Regional Workout 12.3
Four rounds for time of:
- 10 one-arm Dumbbell / Kettlebell Snatches (44lbs)
- Sprint 100 yards (50 out and back)

Time: 5:00

Sleep
11PM-6:45AM (7.75 hours)
1PM-3PM (2 hours)

Nutrition
7:30AM 4 eggs, spinach, yams
9:30AM BCAAs
10:30AM post-workout shake
12PM 4 hardboiled egg whites, string cheese, strawberries
3PM brat, tabbouleh, pork chop
5:30PM nachos, licorice, jelly beans
9PM pork chop, salad, slice of homemade bread
10:30PM cottage cheese

Saturday, April 28, 2012

Workout
9AM

Conditioning: "Bradley"
10 rounds for time of:
- Sprint 100 meters
- 10 Pull Ups
- Sprint 100 meters
- 10 Burpees

** Rest 30 seconds between rounds
Time: 29:20

 Sleep
12AM-7AM (7 hours)
11AM-12PM (1 hour)
4PM-5PM (1 hour)

Nutrition
8AM pre-workout shake
9AM BCAAs
10:30AM post-workout shake
1PM salmon
3PM stawberries, Sun Chips, sausage
6:30PM chicken breast, steak, broccoli, sweet potato fries
9:30PM cottage cheese

Sunday, April 22, 2012

Rest Day

Sleep
11PM-4AM (5 hours)
3:30PM-6:30PM (3 hours)

Nutrition
4:30AM protein shake
7AM apple
9:30AM 6 hardboiled egg whites, almonds
11:30AM hamburger patty, asparagus, quinoa, yogurt
2PM  apple with almond butter, 2 chocolate chip cookies, licorice bites
7PM chicken breast, green beans, quinoa
9PM triscuits
11:30PM 6 hardboiled egg whites, yougurt

Saturday, April 14, 2012

Rest Day

Sleep
12AM-6AM (6 hours)

Nutrition
6AM protein shake
8AM 5 hardboiled egg whites
11AM pork chop, banana
1PM teriyaki chicken, white rice, mixed greens
3PM 4 Sprees
5PM chicken burrito, chips and dip
9PM apple with almond butter

April 13, 2012

Workout
9:30AM

Strength: Power Snatch. Find 1RM
75, 95, 105, 115, 125 (fail)

I still need a lot of practice. I'm dropping underneath the bar before I get triple extension.

Conditioning:  "Randy".
 For time:
- 75 Power Snatches (65#)

Sleep
11PM-7AM (8 hours)
Nutrition
8AM 4 eggs, spinach, yam
9:30AM BCAAs
10:30AM post-workout shake
1PM pork chop, handful of peanuts, banana
3PM 2 slices of pizza
5PM 4 hardboiled egg whites
7PM Twizzler, 2 hardboiled egg whites
9PM chicken breast
11PM cottage cheese

April 12, 2012

Workout
6:30PM

Warm-up
double-unders
PVC passthroughs
burgener's warmup

Strength/skill

-Overhead squats (95#, 3 second pause at bottom)
4 sets of 5 reps (wobbled on last rep)

-Snatch deadlift to hips and hold (95#)
3 sets of 3 reps

-Hang snatch (75#)
5 sets of 2 reps
Need to focus on dropping under the bar and landing in a full squat--my feet were too far apart.


Sleep
11PM-7AM (8 hours)
1PM-2PM (1 hour)

Nutrition
8AM 3 eggs, broccoli, sweet potato
11AM popcorn
12PM sushi
5PM tuna and mixed greens
6:30PM BCAAs
7:30PM post-workout shake
8PM chicken breast, green beans, potatoes, peppers, glass of wine
10PM cottage cheese, spoon of almond butter

Wednesday, April 11, 2012

Workout
9:30AM
Skill: Muscle Up Practice.

Conditioning:  "Nasty Girls".
3 Rounds of:
- 50 Squats
- 7 Muscle Ups (4 pullups + 4 ring dips=1 muscle up)
- 10 Hang Power Clean (95#)

Time: ~22 minutes

I felt tired today after the squats and deadlifts on the preceding days.

Sleep
10:30PM-7PM (8.5 hours)
12:30PM-2PM (1.5 hours)

Nutrition
8AM 3 eggs, broccoli, zucchini, cabbage, yam
9:30AM BCAAs
10:30AM post-workout shake
11:30AM 5 bacon, 2 eggs
3PM 3 hardboiled egg whites, grapes, strawberries
5PM chicken wings, Mom's ClifBar-like bars, asparagus, strawberries
9PM 5 hardboiled egg whites
10:30PM banana with almond butter, cottage cheese

Sunday, April 8, 2012

Rest Day (Happy Easter!)

Sleep
12AM-7AM (7 hours)
12PM-12:30PM (.5 hours)
2PM-3PM (1 hour)

Nutrition
7:30AM 4 eggs, sweet potato, spinach
10:30AM 3 eggs, 3 bacon, 3 sausage, 1 waffle, 3 bottle cap candies
2PM 10oz steak
4PM-7PM ham, jelly beans, cookies, potatoes, corn dish, 1 Bud Light
8PM turkey patty
9PM cottage cheese

Friday, April 6, 2012

Workout
9:30AM

Strength:  Farmers Walk.   max weight carried the length of the black mats
300. Picked up 400, but my grip just couldn't support it--especially my injured left hand.

Conditioning: For time
- Run 800m
rest 2:00
- Row 1000m
- finish with 30 Toes to Bar

12:15ish. 2:58 800m!

Sleep
10PM-7:30AM (9.5 hours)
11:30AM-12:30AM (1 hour)

Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
11:30AM turkey patty
2:15PM 3 hardboiled egg whites, hamburger patty with cheese, brown rice, banana, 2 cookies
4PM turkey, provolone, and mixed green wraps
7PM salmon, asparagus, green beans, glass of wine
9PM homemade ice cream sandwich