Just another Manic Monday

TRAINING:

   Part I (Warm up):

      MWOD, Baseline @ 75%

   Part II (Strength):

      back squat (1x5 @ 65% 1RM, 1x5 @ 70% 1RM, 1x5 @ 75% 1RM)
         weights: 260#-280#-300#
     
      fat grip dead lifts (5-4-3-2-2-2)
         weight: 315#

   Part III (Conditioning):

      shuttle sprints (310m x 2 w/ 2min break)
         total working time: 1:52

NUTRITION:

Breakfast (8:30AM) 3 large eggs, 3 pork bacon, 1 banana, 4 d-a, 1600mg beta alanine, 24oz black coffee

Snack (11:30AM) almonds, prunes

Lunch (12:30PM) 5oz grilled chicken, 4oz pork, 3 cups mixed vegetables, 24oz water, 24oz green tea

Preworkout (4:30PM) almonds, prunes, 3 frs chews, 16oz water, 5g creatine, 3200mg beta alanine

Postworkout (6:30PM) 1.5 scoops recovery, 33.8oz water

Dinner (7:00PM) 6oz steak, 2 cups mixed vegetables, 1 avocado, 3/4 cup white rice, salsa, 1 spoonful almond butter

Before bed (10:25PM) 3 zma, 1 fish oil 

Rest Day

TRAINING:

REST DAY

NUTRITION:

UPON WAKING (8:00AM) 1 banana, 1 spoonful almond butter, 40oz black coffee, 4oz almond milk

BREAKFAST (9:45AM) 4 paleo waffles, 4 pork bacon, agave nectar (syrup), 20oz water, 4 D-A

LUNCH (11:45PM) 6oz pork, sweet potato

SNACK (2:45PM) 12oz green tea, 40oz water

LUNCH (3:00PM) 12oz steak, sauerkraut, squash, 1 Lara bar

SNACK (5:45PM) 3oz beef jerky

DINNER (9:00PM) Upstream: 2 bacon wrapped shrimp, red peppers, grilled chicken, vegetables, guacamole, 60oz water

I can do all through Christ who strengthens me

TRAINING:

REGIONAL WOD #4
50 back squats (135#)
40 pull ups
30 shoulder to OH (135#)
50 front squats (85#)
40 pull ups
30 shoulder to OH (85#)
50 OHS (65#)
40 pull ups
30 shoulder to OH (65#)
TIME: 18:29

NUTRITION:

BREAKFAST (8:00AM) 4 large eggs, 4 pork bacon, 28oz black coffee, 20oz water, 4 D-A, 1600mg beta alanine

LUNCH (12:30PM) scallops, broccoli, 1/2 cucumber, salsa, almonds, 20oz water

PREWORKOUT (2:30PM) FRS energy, 5g creatine, 3200mg beta alanine

POSTWORKOUT (3:45PM) 1.5 scoops recovery, 33.8oz water

DINNER (6:30PM) 8oz New York Strip, 3oz pork, 1/2 Karrie soup, 4oz scallops, sweet potato, 16oz water, 8oz tart cherry juice

BEFORE BED (9:30PM) 3 ZMA, 1 Fish oil, 50mg zinc, 1000IU vitamin D, 8oz water

Fantastic Friday

Training:

STRONGMAN WOD:

15min AMRAP
Prowler push (165#)
*increase 20# per round
Cannonball grip kb farmer carry (70#)
Push press (45# bar + 40# chains)
*increase 20# chains per round
RESULT: 6 rounds

DYNAMIC EFFORT:

Bench Press 150# + 130# band tension
8x3

Nutrition:

BREAKFAST (8:00AM) 4 large eggs, 3 pork bacon, 1 orange, 1600mg beta alanine, 4 D-A, 24oz black coffee, 20oz water

SNACK (9:30AM) 15 almonds, dried cranberries, 20oz water

SNACK (11:00AM) crap ton of broccoli, 1/2 cucumber, 4 stalks celery

LUNCH (12:30PM) 4 cups romaine lettuce, 4oz chicken breast, 10 pistachios, 20oz water

SNACK (2:30PM) 24oz black tea

SNACK (3:30PM) 2 ostrich sticks, 2 spoonfuls almond butter

PREWORKOUT (4:30PM) 1FRS energy, 5g creatine, 3200mg beta alanine

POST WORKOUT (6:00PM) 1.5 scoops recovery, 32oz water

DINNER (8:00PM) 10oz prime rib, baked potato, 2 cups lettuce, 48oz water

BEFORE BED (10:00PM) 3 ZMA, 1 fish oil, 8oz water

3 weeks until Plane Ride

Training:

METCON:
21-15-9
Front Squat (115#)
Ring Dips
Box Jumps (30")
TIME: 5:27 (7:32 on November 30)

Nutrition:

BREAKFAST (8:00AM) 4 large eggs, 4 pork bacon, 1 banana, 24oz coffee, 1600mg beta alanine

SNACK (10:30AM) almonds, dried fruit (cranberries, pineapple, mango), 20oz water, 1000IU Vitamin D3, 50mg Zinc

LUNCH (12:30PM) 8oz chicken breast, 4 cups mixed vegetables, 1 spoonful almond butter, dijon mustard, 20oz water

SNACK (3:00PM) 3.25oz beef jerky, almonds, dried fruit (pineapple, mango), 20oz water

PREWORKOUT (4:30PM) FRS energy, 5g creatine, 3200mg beta alanine

POSTWORKOUT (5:45PM) 1.5 scoops recovery, 16.9oz water

DINNER (7:00PM) Qdoba: little rice, chicken, steak, fajita vegetables, mild salsa, guacamole, lettuce, 24oz water

SNACK (8:30PM) 1 spoonful almond butter, almonds

BEFORE BED (9:15PM) 3 ZMA, 12oz water

Wed-Nes-Day

Training:

METCON #1:
   9 Clean and Jerks (155#)
   100m shuttle run
   6 Clean and Jerks (155#)
   60m shuttle run
   3 Clean and Jerks (155#)
   30m shuttle run
   TIME: 1:46

METCON #2: Regional WOD #3
   10db Snatch (100#)
   125ft shuttle run
   10db Snatch (100#)
   100ft shuttle run
   10db Snatch (100#)
   75ft shuttle run
   10db Snatch (100#)
   50ft shuttle run
   *25ft farmer's carry following each set of db Snatches*
   TIME: 6:38

Nutrition:

Breakfast (7:30AM) 4 large eggs, 3 pork bacon, 1 small banana, 24oz black coffee, 20oz water

Snack (9:30AM) pistachios, 2oz beef jerky, dried pine apple, dried mangoes, 20oz water, 1600mg beta alanine

Snack (Noon) 1oz beef jerky, dried cranberries, 24oz green tea, 1 orange

Snack (2:00PM) pistachios, 20oz water

Lunch (3:30PM) 5oz ground beef, baked potato, salsa, ostrich stick

PreWorkout (4:30PM) FRS energy, 5g creatine, 3200mg beta alanine

PostWorkout (6:00PM) 1.5 scoops recovery, 32oz water

Dinner (7:30PM) Ruby Tuesday's: Ribeye steak, 2 plates salad bar, 48oz water

Before bed (9:30PM) 3 ZMA, 1 fish oil, 1 spoonful almond butter, 12oz water

24 Days to Regionals

Training:

STRENGTH:
8x3 Snatch @ 80% 1RM
   *190#*

METCON:
"Randy"
75lbs Snatch x 75reps
   *3:23*

SKILL WORK:
30 alternating pistols

Nutrition:

Breakfast (7:15AM) 4.5 large eggs, 3 pork bacon, 24oz coffee

Snack (8:30AM) 1 banana, 32oz water, almonds, 1600mg beta alanine

Lunch (Noon) 5 pork ribs, 1 sweet potato, 20oz green tea

Snack (3:50PM) 2oz beef jerky, dried mangoes, dried pineapple, 20oz water

Pre Workout (4:30PM) HyDrive energy bottle, 1 PowerBar, 3200mg beta alanine, 5g creatine

PostWorkout (6:15PM) 1.5 scoops recovery, 65.8oz water, 9 pieces cali roll (Whole Foods), 1.25oz beef jerky, dried pineapple, dried mangoes

Dinner (8:45PM) 8oz chopped almond and mustard crusted chicken breast, 6 asparagus spears, 12oz water

Before Bed (9:20PM) 3 ZMA, 1 fish oil, 4oz Karrie smoothie (tart cherry juice, almond milk, banana, vanilla)

Back to reality

Training:

8x3 back squat @ 70% 1RM (280#)

Find 5RM strict press
135#-155#-165#-175#

Breakfast (7:30AM) 4 turkey bacon, 24oz black coffee (no food at apt, grocery shopping is a must)

Snack (10:00AM) 3oz beef jerky, almonds, 20oz water

Snack (11:30AM) 1 large orange, 20oz water

Lunch (2:45PM) 8oz ground beef, 4 cups mixed vegetables, 1/2 avocado, pistachios, 20oz water

PreWorkout (5:45PM) 1 pork rib, 2 FRS chews, 16oz water, 5g creatine, 3200mg beta alanine

PostWorkout (7:00PM) 1.5 scoops recovery, 20oz water

Dinner (7:45PM) 5 pork ribs, 1 sweet potato

Before bed (8:45PM) 3 ZMA, 1 fish oil, 12oz water

Sunday Funday

Training:

REST DAY

Nutrition:

Breakfast (8:15AM) McDonalds: 2 eggs, 2 sausage, 12oz water, 12oz black coffee

Snack (10:30AM) 3 oz beef jerky, nuts, 24oz water

Snack (1:15PM) nuts, 20oz water

Lunch (2:45PM) HuHut: 3 bowls of chicken, pork, beef, fish, veggies, fruit, 32oz water, 24oz black coffee

Snack (6:30PM) nuts, dries fruit, 16.9oz water

Snack (9:15PM) 3oz beef jerky

Snack (road trip home 10PM-1:30AM) 3oz beef jerky, 6oz deli chicken, blackberries, 24oz black coffee, 16oz water

Olympic Trials Weekend

Training:

REST DAY

Nutrition:

Breakfast (8:00AM) Hardee's: 3 eggs, 4 bacon, 20oz water, 20oz black coffee, blackberries

Snack (10:15AM) nuts, dried fruit, 20oz water

Snack (11:30AM) 3oz beef jerky

Lunch (2:45PM) Perkins: 2 eggs, 7oz steak, mixed fruit, 32oz water, 24oz coffee

Snack (4:30PM) blackberries, nuts, almond butter

Snack (6:15PM) 2.5oz beef jerky, 12oz water

Dinner (9:30PM) Texas Roadhouse: 10oz steak, sweet potato, 48oz water

Uh oh, its 4/20

Training:

"Diane"
21-15-9
225# Deadlift
HSPU
*3:49*

-12min break-

Regional Team WOD #2
1000m row
25 alternating pistols
15 hang cleans (225#)
*6:12*

Nutrition:

Upon waking (7:30AM) 1 banana, 20oz water, 3200mg beta alanine (coach's recommendation)

Breakfast (8:30AM) 3 large eggs, 2 turkey bacon, 2 pork bacon, 1/2 avocado, 24oz black coffee

Pre Workout (11:30AM) 1/2 baked potato, 1 can FRS energy, 3200mg beta alanine, 5g creatine

Between workouts: 1.5 scoops recovery

Post workout: 1.5 scoops recovery, 20oz water

Lunch (2:00PM) 3 pieces chicken (2 breasts, 1 thigh), 1.5 cups mixed vegetables, 1/2 baked potato

Snacks for the road: beef jerky, almonds, 33.8oz water, 12oz coffee

Snacks (9:45PM) beef jerky, nuts, seeds

Thursday April 19

Training:

REST DAY

Nutrition

Breakfast (7:30AM) 4 large eggs, 2 turkey bacon, 1 pork bacon, 1 banana, 1/2 avocado, 24oz water, 24oz black coffee

Snack (10:45AM) 4oz salmon, 2 cups mixed vegetables, 20oz water

Lunch (1:00PM) 3 pieces chicken (2 breasts, 1 thigh), 2 cups mixed vegetables, 1 apple, 20oz water, 20oz black tea

Snack (3:30PM) 1/2 large sweet potato, 20oz water, 24oz green tea

Dinner (6:30PM) HuHut: meat and veggies only, no noodles or sauces. Meat: beef, chicken, pork. Fish: calamari, tilapia. Veggies: green beans, carrots, mushrooms, tomatoes, peppers, broccoli. + some pineapple. 32oz water

Before bed (10:30PM) 3 ZMA, 1 fish oil, 8oz water

Wednesday April 18

Training:

3 power cleans on the min for 10min
240# x 30reps

--5min break--

"Volkswagon"
21-15-9
Body weight bench press
Pull ups
--4:36-- (previous result: 4:46 on February 4th)

Nutrition:

Breakfast (7:45AM) 4 large eggs, 3 slices turkey bacon, 1 slice pork bacon, 1 banana, 1/2 avocado, 24oz black coffee, 20oz water

Snack (10:15AM) 1 apple, 20oz water

Lunch (12:45PM) 5oz steak, 1/2 large sweet potato, 2.5oz ground beef, 20oz green tea

Snack (3:45PM) handful of almonds, dried blue berries, 20oz water

Pre workout (4:30PM) 1 can FRS energy, 5g creatine mono, 2 beta alanine

Post workout (6:15PM) 1.5 scoops PWO, 20oz water, 1 baked potato, 1 orange

Dinner (8:15PM) 6oz tuna steak, 4oz salmon, 1.25 bowls homemade tomato and basil soup, 12oz water

Before bed (9:45PM) 2 ZMA, 1 fish oil, 12oz water

Tuesday April 17

Oly lifting day (5:00PM)

Warm up 15min

15min to establish 1RM snatch
135-155-185-205-215(previous PR)-225-235(20# PR)

15min to establish 1RM clean + jerk (immediately following snatch)
225-245-265-275-285

Special ending: 300# clean (did not attempt jerk) for first time ever!!

Nutrition:

Breakfast (7:15AM) 4 large eggs, 4 slices turkey bacon, 1 slice pork bacon, 24oz black coffee, 20oz water

Snack (8:30AM) 1 apple, 1 banana, 20oz water

Lunch (noon) 5oz steak, 2.5oz ground beef, 1 sweet potato, 1 large tomato, 24oz black tea, 20oz water

Snack (3:15PM) 4oz steak, 15 almonds

Pre Workout (4:30PM) 1 can FRS energy, 5g creatine mono, 2 beta alanine

Post Workout (6:15PM) 1.5 scoops post workout, "Blue" sushi: Cali roll, cabo roll, spicy sake roll, 80oz water

Snack (8:15PM) handful of almonds, dried blueberries

Pre bed (9:30PM) Casein shake: 12oz almond milk, 1.5 casein powder