Wednesday, September 26, 2012

Workout
9:30AM

Skill: Max. Vertical Jump and Box Jump. 3 attempts at each after a good warm up
30" vertical jump, 46" box (almost 48"!)
Conditioning: For time:
- 5K Run

Time: 22:06

Wednesday, June 27, 2012

Workout
9:30AM


Skill:  Max. Vertical Jump and Box Jump. 3 attempts at each after a good warm up
Vert Max: 28.5 inches
Box Max: 47 inches

Conditioning:  For time:
- 5K Run

Time: 23:13. 

I messed up and only ran half, stopped, realized my mistake and restarted. Whoops! Hopefully I'll have a big improvement in 3 months.

Sleep
12AM-7AM (7 hours)

Nutrition
8AM protein shake, banana
9:15AM ClifShot
10:30AM post-workout shake
2PM soup, lentils and rice, plum
5PM chicken, salad, bread and butter
9PM pizza slice, 2 sodas, chocolated

Wednesday, March 28, 2012

Workout
9:30AM

Skill: Max. Vertical Jump and Box Jump.


Max Vert: 24"
Box Jump: 46-48" I can't remember the exact number.

Conditioning: "Filthy Fifties"
For time:
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders

DNF. My shoulder started to hurt mid-way through the burpees, so I decided to call it and continue to let me shoulder heal.

Sleep
11PM-8AM (9 hours)

Nutrition
8:30AM 4 eggs, spinach
9AM pre-workout shake
10:30AM post-workout shake
11:30AM tuna and mixed greens
3:15PM 4 hardboiled egg whites, apple with peanut butter
5PM walnuts
7PM chicken breast, artichoke with butter, zucchini, big glass of milk
10PM cottage cheese