Friday, March 1, 2013

Workout
9AM


Strength: Hang Clean 3-3-3-1-1-1
95x3,115x3, 135x, 155x1, 175x1
WOD: "Elizabeth"
21-15-9 reps of:
- Cleans (135/ 95#)
- Ring Dips

Time: 3:58

Tuesday, February 26, 2013

Workout
6:30PM

Clean & Jerk
(135x2, 145x2, 155x2)3

Push Press
155x2x3

Monday, February 18, 2013

Workout
5:30PM


Strength: Back Squat 3-3-3-1-1-1
135x4, 185x3, 205x3, 225x2, 245x3, 255x3, 265x1, 275x1, 285x1
WOD: 5 Round for time:
- 5 "Clusters" (Squat Clean Thrusters) @ 135#
- 10 Burpees to a 6" Target

Tuesday, February 12, 2013

Workout
6:30PM

Clean & Jerk
(115x2+1)2, (125x2+1)2, (135x2+1)2, (145x2+1)2, (155x2+1)2

Jerk
(155x2)5

Tuesday, January 29, 2013

Workout
6:30PM

Clean and Jerk

(95x3 cleans +1 jerk)2, (105x3+1)2, (115x3+1)2, (125x3+1)2, (135x3+1)2

Push press

135x5x5

Tuesday, January 15, 2012

Workout
6:30PM

Clean and Jerk
(105x3+1)2+(115x3+1)2+(125x3+1)3

Front Squat
160x5, 155x2x5 (long pause at the bottom)

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.

Friday, October 19, 2012

Workout
9:30AM

Strength: Power Clean + Overhead Press 5-4-3-2-1.  Work up to weights higher than you will use for "Grace".  Work a Push Press or Jerk or whatever you want to warm up.
Worked up to 185

Conditioning: "Grace"
For time:
-30 Clean and Jerks (135/ 95#)

Time:5:20

Sleep
1:30AM-8AM (6.5 hours)
12PM-1PM (1 hour)

Monday, July 30, 2012

Workout
4:30PM

Strength: Front Squat 3-3-3-3-3
135, 155, 175, 185, 195
Conditioning: On the minute for 8 minutes:
- Complete 2 full Cleans and one 60 yard Shuttle Run

*Prescribed Weight = 75% bodyweight@115#
*For shuttle, sprint 30 yards, touch and sprint back to the line.


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

Nutrition
2AM cucumbers, 2 hardboiled eggs
6:30AM 3 eggs, spinach, 3 bacon
1PM chicken with vegetables, peach
5:30PM post-workout shakes, peach
6:30PM salmon, chicken, salad
9PM apple with almond butter
10PM chicken with vegetables

Tuesday, May 29, 2012

Workout
9:30AM

Strength: Clean. Find 1rm

75x5, 115x3, 135x3, 155x3, 165x1, 175x1, 185x0
I lost the weight forward after catching it in a squat. I can totally do it. I really didn't feel that heavy.

Conditioning: On the minute for 10:00 with 70-75% of today's 1rm (135# for round 1-8, 115# for rounds 9-10):
- 1 Muscle Clean
- 1 Hang Power Clean
- 1 Power Clean
- 1 Clean
- 2-5 Pull Ups (pick # based on ability to finish within the minute)

5PM
1 mile hill run

Sleep

1AM-7:30AM (6.5 hours)

11:30AM-12:30PM (1 hour)

Nutrition

8AM 3 eggs, sweet potato, spinach

10:30AM post-workout shake

11AM 2 eggs, spinach sweet potato
2PM chicken breast, rice and lentils

6PM tri-tip, spinach, lentils and rice
9PM popcorn
10PM cottage cheese

Friday, April 27, 2012

Workout
9:30AM

Strength: Clean.  Find 1rm
45x5, 95x1x3, 115x1x3, 145x1x2, 175x0

I think I could have completed the 175 if I rested and gave it another try. Remember: start with narrow feet. My landing stance was too wide today.

Conditioning: As many rounds as possible in 7:00 of:
- 3 Deadlifts (115lbs.)
- 2 Cleans
- 1 Ground to Overhead

Not sure how many rounds I completed. The baby was tired and fussy so I spent a few minutes consoling her in the middle of the conditioning and then tried to complete the rest after she calmed down. 

Sleep
1AM-7AM (6 hours)
12PM-12:30PM (.5 hours)

Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
1PM 1/2 banana, salmon
3PM banana
4PM salmon, apple
6PM ground turkey, mixed greens
7PM yogurt
8:30PM 6 hardboiled egg whites, string cheese
11PM cottage cheese