Wednesday, February 22, 2012

Workout
9:30AM


Skill/Strength
3 rope climbs
muscle-up practice
double-unders practice


Conditioning
5 500m rowing sprints

Sleep
10:30PM-8AM (9.5 hours!)
11:30AM-12PM(.5 hours)

Nutrition
8AM 4 eggs, lentils, leeks, asparagus
9:30AM BCAAs
11AM protein shake (no carbs, just couldn't stomach it today. Yesterday it didn't sit well), turkey, provolone, avocado, lettuce
3PM meat loaf
4:30PM 2 hardboiled eggs
6:30PM 1 chicken breast with fresh salsa, guacamole, kale, asparagus, leeks
9:30PM 2 hardboiled eggs, 1/2 cup cottage cheese

Tuesday, February 7, 2012

9:30AM

Warmup
500m Row

2 rounds of:
5 reverse back extenstions
5 pushups
5 burpees
Samson stretch

Strength
Barbell Row

95x5, 125x5, 135x5, 155x5, 155x5

Conditioning
Tabata (20 seconds all-out, 10 seconds rest. For four minutes each):

Row-minimum 7 cal
Kettlebell swings-53#, minimum 7
Pushups-minimum 7

Sleep
12AM-7:30AM (7.5 hours)
12PM-1PM (1 hour)

Nutrition
8AM 3 eggs and spinach
9AM Whey Protein and Glutamine
10:30AM Post Workout Shake, handful of blueberries
2:20PM Turkey soup

3PM Apple with peanut butter
6PM Two lettuce wrap burgers with avocado, pickles, and onions. And olive oil sauteed spinach, carrots, and onions
7PM Cottage cheese