Monday, April 29, 2013

Workout
8:30PM

Back Squat
95x5, 115x4, 135x3, 185x3, 235x2, 235x3x5

Shoulder Press
65x3x5

Conditioning
21-15-9

floor Press @95#
Ring Dips

My right shoulder is still bothering me. This is my first attempt in two weeks at using it. I went really light and plan to use linear progression until I get back to my normal weights. If I used perfect form, the press didn't hurt. The ring dips were horrible and I didn't finish the workout.

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

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.

Thursday, August 30, 2012

Workout
8:30AM

Strength:  Bench Press 3-3-3-3-3.  Substitute Incline Bench or Floor Presses depending on your needs.
45x5, 115x5, 135x3, 155x3, 165x3, 185x3, 195x3

Conditioning: For Quality:
Reps of 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
- Burpees (terminate each rep by touching an objuect 1’ above max reach)
- Ring Dips

Time: 10:00

10:30AM

3-mile trail/hill run

Sleep
11PM-8AM (9 hours)

Nutrition
8AM protein shake
9:30AM post-workout shake, sweet potato
11:30PM eggs, sweet potato, onion, kale, broccoli, avocado

Friday, July 27, 2012

Workout
9:30AM

Strength: Power Clean 5x3 reps (add 1-5# from last weeks heaviest)
45x3, 115x3, 135x5x3
Conditioning: "Elizabeth"
21-15-9 reps of:
-Cleans (115#)
-Ring dips

Time: 6:12. I need to try it prescribed next time.

Sleep
1:30AM-8AM (6.5 hours)

Nutrition
9AM protein shake
10:30AM post-workout shake
11AM 3 eggs, spinach, yam
1PM ground beef, sweet potato, kale, peppers
4PM ground beef, lettuce, pico de gallo
6PM teriyaki chicken, rice, lettuce
11PM ground beef, sweet potato, kale, peppers

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

Sunday, February 19, 2012

Still sick but getting better. Lots of chest congestion.

Workout
7:30PM

Conditioning
5 rounds of:

2:00 double-unders
5 strict pullups
5 ring dips

Sleep
9PM-4AM (7 hours)
3:30PM-4:30PM (1 hour)

Nutrition
4:15AM protein shake, hardboiled egg
7:30AM hardboiled egg
9:15AM banana, 3 hardboiled eggs
11:30AM chicken, vegetable stir-fry
3PM chicken, vegetable stir-fry
6PM cottage cheese, BCAAs
8PM post-workout shake
8:30PM couple bites of meatloaf and mashed cauliflower

Tuesday, February 14, 2012

Woke up with a sore throat and plugged up nose. Making it a rest day. Plus the baby has a cold and ear infection.

Okay...I couldn't resist.

Workout
7:30PM

Warmup
5:00 Double-unders practice


Conditioning
4 rounds of:
100 single-unders
10 ring dips
40 sit-ups

Sleep
10PM-4:30AM (6.5 hours)
5AM-7:30AM (2.5 hours)
2:30PM-3:30PM (1 hour)

Nutrition
5AM 1 orange, BCAAs
8AM 3 eggs, peppers, tomatoes
11AM mixed greens, lean ground beef, peppers, onions, sour cream
12:30PM 4 hardboiled eggs
3:30PM protein shake
4:30PM chicken soup
6PM 1/2 banana with peanut butter
8PM post workout shake