Thursday, February 21, 2013

Workout
10AM


Skill: Muscle-ups 3x max reps
4, 4, 2
WOD: Stone Shoulder (Pick one)
- Complete 1 rep on the first minute, 2 on the second minute, etc...

6 minutes, 116# stone

Thursday, January 10, 2013

Workout
4:30PM


Skill: MuscleUps on the minute for 10:00.  Try to improve from last week
2x8, 1x1, 0x2

Strength:  Front Squat 3-3-3-1-1-1
135x3, 155x3, 165x3, 185x1, 195x1, 205x1, 215x1, 225x0

Still recovering from the flu and having a newborn in the house. Didn't improve on my muscle-ups this  week but I think I will next. I need to remember to stay looser at the bottom and utilize more swing.

Thursday, January 3, 2012

Workout
4:30PM


Skill:  2 Muscle Ups on the minute for 10:00

Use whatever scaling variation and rep scheme necessary to complete the workout and then try to maintain it for the entire 10 min.  Scaling up options may be to do strict weighted pull ups or muscle ups.  Scaling down may be banded pull ups or negatives.  Whatever version you choose, it needs to be measurable so you can improve on it the following week.

2x8, 1x1, 1x0

Conditioning: 3 Rounds
- 15 Hang Power Snatch (95/ 65#)
- 400m Run

Time: 9:21

Wednesday, November 28, 2012

Workout
6:30PM


Skill: Muscle Up Practice

Conditioning: "Chelsea"
Every minute on the minute for 30:00:
- 5 Pull Up
- 10 Push Up
- 15 Squat

Completed 20 minutes. The pushups were a killer

Wednesday, September 12, 2012

Workout
5:30PM


Skill: Muscle Up practice

Conditioning:  NOT for time:
3 rounds for Quality:
- 1000m Row
- 50 Sit Ups
- 50 Hip Extensions

Time: 24:32

Sleep
10PM-8AM (10 hours)
1PM-2PM (1 hour)

Nutrition
good

Tuesday, August 28, 2012

Workout
4:30PM

1 mile hill run

5 rounds of:
5 jumping muscle-ups
5 200m hill run with walk/jog back

Sleep
11PM-3:30AM (4.5 hours)
9AM-12PM (3 hours)

Nutrition
8AM 4 eggs, kale, bacon
3PM turkey, bacon, avocado, lettuce wraps
5:30PM post-workout shake
7PM pork chop, salad, sweet potato

Wednesday, August 8, 2012

Workout
9:30AM

Strength: Muscle Up practice.  Work on any aspect or variation of the muscle up you need to improve on. Completed ~10.

Conditioning: 5 rounds.  Not For Time:
- 5 Muscle Ups (5 consecutive first round!)
- 400m Run

30:00 minute time cap.  This is not for time, take as much rest as needed but try to get this done within the time cap.

Sleep
11PM-5AM (6 hours)
12:30PM-1PM (.5 hours)

Nutrition
I ate well, but didn't track it today--busy.

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

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