Monday, April 15, 2013

Workout
6:30PM

Strength:  Push Press 3-3-3-1-1-1
170x3, 180x3, 190x3, 205x1(pr), 215x0,0

WOD:  "Small DT"
3 Rounds for time:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks

*800m run

Wednesday, April 12, 2013

Workout

Strength: Front Squat 5-5-5-3-3-3
135x5, 155x5, 175x5, 185x3, 195x3, 205x3

WOD: AMRAP in 12:00:
- 10 Deadlifts (115/75#)
- 7 Front Squats (115/75#)
- 5 Push Jerk (115/75#)

*Cash Out (Optional)
Run 800m OR Row 1k For Time (To be done immediately after WOD)

Thursday, November 15, 2012

Workout
10AM


Strength: Front Squat 3x5 (stayed at previous weight from 4 weeks ago)
45x5, 95x4, 115x3, 135x2; 165x3x5
                Floor Press 3x5 (stayed at previous weight from 4 weeks ago)
45x5, 95x4, 115x3; 155x3x5
Conditioning: As many rounds possible in 8:00:
- 15 Push Jerk@75
- 15 Burpees

Choose a weight that allows you to keep moving the entire 8 min.  Remember Push Jerks, not presses.  Double knee bend on every rep!

Monday, April 30, 2012

Workout
4:30PM

Strength: Push Jerk  3-3-3-3-3
135, 145, 155, 165, 175, 185x2

Conditioning:  Five rounds for time of:
- Bear Crawl-  25 yards
- 50 Squats

Time: 7:48

Sleep
12AM-2AM (2 hours)
7:30AM-12PM (4.5 hours)

Nutrition
2AM salmon, tabbouleh
5AM almonds, banana
1PM 4 egss, spinach, yam, sausage
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
6:30PM 4 hardboiled egg whites
8PM fish, brat, tabbouleh, mixed greens
10PM grapefruit
10:30PM cottage cheese

Thrusday, February 9, 2012

9:30AM

Warmup
500m row
2:00 Jumprope
3 Handstand pushups
5 burpees
7 pullups
PVC passthroughs

Strength
Shoulder Press: 1-1-1-1-1
65-95-115-125-135

Push Press: 3-3-3-3-3
95-115-125-135-145

Push Jerk: 5-5-5-5-5
95-105-115-125-95
Need to work on locking out and feet hitting simultaneously.

Conditioning 5:00 max rounds of:
7 Burpees
14 Box Jumps

Completed 5 rounds

Sleep
10:30-7:30 (9 hours)

Nutrition
8AM 3 eggs, spinach, 1/2 sweet potato cooked in olive oil
10:30AM Post-workout shake with carb supplement
1PM Grilled Tilapia with spinach and onions (delicious!)
2:15PM 2 hardboiled eggs
4:30PM Cottage cheese and blueberries
5PM 1 hardboiled egg
6:45PM Grilled Tilapia with spinach and onions, 1/2 sweet potato
8PM 3 hardboild egg whites
9PM Salad with walnuts