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

Friday, July 6, 2012

Workout
9:30AM

Strength: Power Cleans- 2 reps every :45 for 12 rounds @ 130#

Conditioning: 10-9-8-7-6-5-4-3-2-1 reps of:
- Hang Power Cleans @ 115#
- Pistols (alternate legs each rep)

Time: 9:12

Sleep
1AM-8:30AM (7.5 hours)
11AM-12PM (1 hour)

Nutrition
9AM pre-workout shake
10:30AM post-workout shake
12PM pork ribs, pasta, watermelon
3PM yogurt
5PM 4 hardboiled eggs, apple, cucumber
8PM rice, ground beef, chips
10:30PM 2 hardboiled eggs, watermelon

Thursday, March 8, 2012

Workout
9:30AM

Strength:
- Power Cleans:  1,1,1,1,1,1,1
45, 75, 115, 135, 155, 165, 175 (fail)

I felt a little lethargic today. Maybe it was the not-so-great-food over the rest days or recovering from injuries. The shoulder and hip didn't bother me during the workout, though.

Conditioning:
On the minute for 10:00:
- 3 Burpees
- 3 Hang Power Cleans @ 115


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

Nutrition
8AM 4 eggs, spinach, yam, mushrooms
9AM protein shake
9:30AM BCAAs
10:30AM post-workout shake
12PM chicken breast
1:30 handful of walnuts
4PM Baja Fresh Skinny burrito bowl (chicken, black beans, rice, pico de gallo)
5PM banana, walnuts
6PM 2 strips of beef jerky
7:30PM 3 hardboiled eggs, yams, spinach
10:15PM 2 hardboiled eggs, yams, spinach
12:15AM cottage cheese

Friday, February 24, 2012

Workout

9:30AM

Warmup
500m row

Then 2 rounds of:
25ft bear crawl
25ft crab walk
7 20lbs. medicine ball cleans
7 53lbs kettlebell swings
burgener warmup


Strength
Power clean 2-2-2-2-2
95, 105, 115, 135, 145, 150



Conditioning
 5 rounds.  Not for time.
- 10 Hang Power Clean (@ 95lbs.)
- 10 Ring Rows

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


Nutrition
8AM 2 pieces turkey bacon, pre-workout shake (with carbs)
9:30AM BCAAs
10:30AM post-workout shake (with carbs)
11:45AM 3 eggs with kale, pork chop
3PM 2 pork chops, banana
5:15PM string cheese, carrots
7PM 2 hardboiled eggs, mixed greens, carrots, trail mix
11PM 1 hardboiled egg, 1/2 cup cottage cheese