Friday, August 16, 2013

Workout

SWOD

Power Cleans 5x3@160

DWOD
Complete:
3 x 10 Single Leg Alternating Bounds
then...
Complete 5 rounds:
Max Reps Hand Stand Push Ups
Max Reps Strict Pull Ups
*Rest as needed between efforts.

Tuesday, July 9, 2013

Workout

Warmup
1000m row
HSPUs (working on stable shoulder position)

Strength
Deadlift 1x5 @ 305

Conditioning
6 rounds (4 rounds short of goal)
10 Mountain Climbers
10 Evil Wheels
10 Walking Lunges w/ 50# dumbbells in each hand

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

Tuesday, March 26, 2013

Workout
8AM

Skill:  Handstand Push Ups.
Every minute for 10:00 complete 2 Handstand Push Ups on 25# plates.

Made it to 7 minutes, then to  the floor

WOD:  AMRAP in 12:00 of:
- 4 Shoulder Press
- 8 Sumo Deadlift High Pull
- 12 Front Squat

Use 75/45# for the workout.

8 rounds

Thursday, February 28, 2013

Workout
9AM


Skill: 2 on the minute for 10:00:
- Handstand Push Up on parallettes

WOD:  For time:
- 15 Sumo Deadlift High Pulls (135/ 85#)
- Run 200 meters
- 20 Sumo Deadlift High Pulls (95/ 65#)
- Run 400 meters
- 30 Sumo Deadlift High Pulls (65/ 45#)
- Run 800 meters

Time: 11:57

Thursday, January 24, 2013

Workout
5:30PM


Skill: Dips. Bar or Rings.
Accumulate 40 reps in as few sets as possible. 1-3 min rest between sets

WOD:  "Diane"
21-15-9:
- Deadlift (225/ 155#)
- Handstand Push Ups

Time: 10:??

That sucked! Actually the deadlifts were no problem, but the handstand pushups were horrible--as always once I hit the wall I was all done.

Wednesday, January 23, 2013

Workout
4:30PM


Strength:  Back Squat 3-3-3-1-1-1
205x3, 225x3, 240x3, 240x1, 260x1, 275x1

WOD: On the minute for 10:00:
- Odd Minutes:  10 Kettlebell Swings(53#)
- Even Minutes: 3 Snatches @95#

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.

Saturday, December 8, 2012

Workout
9AM


Skill:  Power Clean practice and warm up

Conditioning: 30:00 as many rounds as possible of:
- 5 Wall Balls
- 3 Hand Stand Push Ups
- 1 Power clean @ 85% 1RM (155#)

Tuesday, November 20, 2012

Workout
10AM


Strength: Stone Shoulders.  Spend 30 min learning technique and lift something heavy
Up to 116#, failed at 173# twice

Conditioning: 3 rounds for time
- 7 Handstand Push Ups
- 9 Power Snatch (95#)
- 11 Toes to Bar

Time: 5:40

Tuesday, September 18, 2012

Workout
9:30AM

Strength: Deadlift 1x 5 (add 5-10# from last week)
135x5, 225x4, 295x3; 315x4
Conditioning:  4 rounds of:
- 10 Deadlifts @ 70% of today's weight (225#)
- 10 Handstand Push Ups

Time: 11:03

Sleep
10:30PM-7:30AM (9 hours)
12PM-1:30PM (1.5 hours)

Nutrition
8AM protein shake
10:30 post-workout shake, raw milk, sweet potatoes
2PM salmon, salad

7PM steak, onions
9PM steak, green beans, salad, milk, grapes

Tuesday, July 24, 2012

Workout
5:30PM

Strength: Deadlift 1 x 5 (add 5-10# from last week)
135x3, 205x5, 205x5, 240x5
Conditioning: For Time
- 400m Run
- 15 Handstand Push Ups
- 400m Run
- 30 Pull Ups
- 400m Run
- 45 Push Ups
- 400m Run

Time: 11:40

Sleep
2AM-10AM (8 hours)
12PM-2PM (2 hours)

Nutrition
10AM 2 eggs, 2 sausage, hashbrowns, orange juice
2PM ribs, greens beans
5PM BCAAs
6:30PM post-workout shake
7PM salmon, salad, caprese salad
8PM Salad
11PM 3 eggs with spinach, caprese salad

Nursing a hangover today. Felt really lethargic but strong on the lifts. The conditioning hurt but my time was really good. Not sure what to think of that.

Tuesday, June 26, 2012

Workout
9:30AM

Strength: Bench Press 5-4-3-2-1.
135x5, 145x4, 155x3, 165x2, 175x1
Conditioning: For Quality for 15:00:
- 3 Handstand Push Ups (your most difficult variation)
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats
- 10 Double Unders

I treated this as a recovery workout--light, low intensity. My left shoulder was bothering me on the handstand push ups so I transitioned to handstand holds.

Sleep
10:30PM-7AM (8.5 hours)

Nutrition
8AM 4 eggs, spinach, oatmeal with apples
10:30AM post-workout shake
1PM bacon burger
3PM watermelon
6PM 6 hardboiled egg whites
11:30PM hamburger

Wednesday, April 25, 2012

Workout
4:30PM
Skill: Pistol variations practice

Conditioning: For time:
- Run 800 meters
10 rounds of the couplet:
- 5 Handstand Push Ups
- 10 Pistols (5 each leg)
Then
- Run 800 meters

Sleep
11PM-7AM ( 8 hours)
10AM-11AM (1 hour)

Nutrition
8AM 4 eggs, spinach, yam
11AM 4 ribs, mixed greens, apple, almonds
2PM Greek yogurt, pear
3:30PM protein shake
4:30PM BCAAs
5:45PM post-workout shake
7PM home-made bare burrito with ground turkey
9PM popcorn
10PM cottage cheese

Tuesday, April 10, 2012

Workout
4:30PM

Strength: Deadlift 70%x3, 80%x3, 90%xMax Reps

225x3, 250x3, 275x7

Conditioning: "Diane" 
Reps of 21-15-9:
- Deadlift (225#)
- Handstand Push Ups

Time: 10:07 I need to keep working my handstand pushups.

Sleep
10PM-6AM (8 hours)

Nutrition
7AM banana, 3-egg omelet with chorizo, peppers, onions, jack cheese, potatoes
1PM turkey patty, salad, grapes, pistachios
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
7PM salmon, broccoli, green beans
10PM cottage cheese

Tuesday, March 27, 2012

Workout
9:30AM

Strength: Bench Press 5-4-3-2-1.
45x5, 115x5, 135x5, 145x5, 165x4, 175x3, 185x2, 195x1

Conditioning: For Quality for 15:00:
- 3 Handstand Push Ups (your most difficult variation)
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats
- 10 Double Unders

6 rounds

Sleep
11:15PM-7:15AM (8 hours)
1PM-2PM (1 hour)

Nutrition
8AM 4 eggs, spinach, red potato
9AM pre-workout shake
10:30AM post-workout shake
12PM 1 pork chop, 2 hardboiled egg whites
2PM apple with peanut butter, 2 hard boiled egg whites,  1 glass of milk
5PM 2 pork chops, 2 hardboiled egg whites
7:30PM fish, spinach, green beans
9PM a few walnuts
10PM cottage cheese

Monday, March 5, 2012

Workout
4:30PM


Strength
Front Squats: 3x5 @ 85%
45, 75, 95, 135, 135, 135

Definitely could have gone heavier. My legs were a little sore from yesterday's run, but they still had plenty left after doing 135 for 3 sets.

Conditioning
5 Rounds for time of:
-3 Handstand Push Ups
-5 Burpee Box Jumps (24")
-10 Sumo Dead Lift High Pulls (95#)
-32 Squats (to a medicine ball)

Time: 11:55

Sleep
12AM-2AM (2 hours)
7AM-12PM (5 hours)
3PM-4PM (1 hour)

Nutrition
2AM 2 hardboiled eggs, mixed greens salad with tomatoes and walnuts
7AM granola bar
12PM 4 scrambled eggs with spinach and 1/2 sweet potato, protein shake
3PM chicken breast with cabbage and carrots
4PM protein shake
5:30PM post workout shake
6:30PM 6oz steak, asparagus
9PM popcorn

Wednesday, February 29, 2012

Workout
9:30AM


Warm-up
500m row
handstand pushups

Skill: Muscle Up practice

Conditioning: "Nate"
As many rounds in 20:00 of:
- 2 Muscle Ups
- 4 Handstand Push Ups
- 8 Kettlebell Swings (53lbs.)

Sleep
11PM-8AM (9 hours)
11AM-12PM (1 hour)


Nutrition
8:30AM 4 eggs, sweet potato, spinach
9AM protein shake (carbs)
9:30AM BCAAs
10:30AM post-workout shake
1PM steak, turkey with romaine lettuce, cheese, avocado
5:30PM granola bar, orange, salad with sliced turkey
8:30 lettuce wrap turkey burger with pickles, onions