Thursday, November 7, 2013

Workout
4PM

SWOD
Push Press 3 RM (up to 165), 1 x max reps @ 80% of 3 RM (135x12)

DWOD
Complete 8 rounds:
Squats @ 80% (235#) of final set from last Thursday - 2 reps
Dynamic Push Ups - 10 reps

Thursday, August 1, 2013

Workout
11AM

Strength
Squat 3x5@275(PR)

100 banded goodmornings

Conditioning
10:00 AMRAP
3 Close-grip Bench Press @135
5 Dynamic Pushups

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

Monday, July 2, 2012

Workout
4:30PM


Strength:
Overhead Squats 3x5 at 85% of your 1rm.
45x5, 65x5, 95x5, 115x5

Conditioning:
5 Rounds for Time of:
- 12 Steps of Walking Barbell Lunges @95#
- 12 Dynamic Push Ups (Using two 45 lbs bumper plates)
- 200m Sprint

Time: 14:30

Sleep
2:30AM-3:30AM (1 hour)
8AM-11AM (3 hours)
3PM-4PM (1 hour)

Nutrition
7AM 3 scrambled eggs, strawberries
12PM burrito
4PM pre-workout shake
5:30PM post-workout shake
7PM chicken, green beans, corn
9PM yogurt