Wednesday, June 5, 2013

Workout

Strength:
Pullups 3x10
10, 10, 10

Conditioning:
.5 mile trail run
6x60yd hill sprint
.5 mile trail run

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

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

Sunday March 4, 2012

Conditioning
4PM 1 hour trail run
Couldn't resist after my nap; it was too nice of a day. Perfect conditions. Great run. I didn't track the distance, but ran from my house up to the hills with a bench, then up another and back the way I came. I definitely felt the pump running up hill.

Sleep
9PM-3:45AM (6.75 hours)
2:30PM-2:50PM (.3 hours)
6:30PM-7PM (.5 hours)
Nutrition
4AM protein shake, 4 scrambled eggs
8PM 4 hardboiled eggs
10PM banana
12PM chicken breast, cabbage and onions
3:30PM cottage cheese, granola bar, apple with peanut butter
5PM protein shake
8PM pork chop, mixed green salad with 1/2 tomato
9PM granola bar
11PM 2 hardboiled eggs