9 days to GG, Peoria tomorrow!

TRAINING:

5:00PM:

Part I: warm up
->arm swings, leg swings
->hang cleans (135, 225, 245, 265)

Part II: Regional WOD #2
1. 2000m row
2. 50 pistols (alternating)
3. 30 hang cleans (225#)
->14:28 (8th @ regionals)

Part III: 100 burpees for time
->5:01 (halfway @ 2:11)


NUTRITION:

8:30AM: oatmeal (3/4 oats, 1 1/4 water), 2 spoons peanut butter, 1 banana, 3 bacon, 12oz whole milk

11:30PM: venti americano (Starbucks), 24oz water

2:00PM (Johnny's): 6oz steak, broccoli, 3 pieces bread (tiny), 48oz water, 12oz coffee (decaf)

5:00PM: 16oz water

6:15PM: 17.8oz water, 16oz chocolate whole milk

8:00PM: 8oz new york strip, zucchini (lots), yellow squash (lots), 5 large carrots, 16oz water

9:00PM: blue berries (lots)

The King is gone...not forgotten

TRAINING:

Part I: warm up
->arm swings, leg swings
->light kb swings (44#, 53#)

Part II: conditioning
->20min AMRAP
1. 2 muscle ups
2. 4 hspu
3. 8 kb swings (2 pood)
->14R + 9
**finished 15th round in 20:11**


NUTRITION:

6:40AM: oatmeal (3/4 cup oats, 1 1/4 cup water), 2 spoonfuls peanut butter, 12oz whole milk, 40oz water

10:30AM: 5 large eggs, 3 bacon, 1 avocado, venti americano (Starbucks), dried mangoes

1:00PM: 1 chicken leg quarter

2:00PM: 16oz water, 1/2 GNC protein bar

3:30PM: 16oz chocolate whole milk, 1 banana

5:30PM: raspberries

6:30PM: CHEAT MEAL (Pizza Hut): pizza (pepperoni, hamburger), wings, breadsticks, 16oz sierra mist

9:30PM: frozen grapes, 32oz water

Tuesday May 29th

TRAINING:

-->COMPLETE REST DAY<--


NUTRITION:

9:00AM: oatmeal (3/4 cup oats, 1 1/4 cups water), 12oz acai juice, 16oz water

1:00PM: 2 chicken leg quarters, 6oz pork, venti americano (Starbucks)

4:00PM: frozen grapes (yum)

7:00PM: 48oz water

9:15PM: 1 chicken leg quarter, 5oz pork, 1/2 zucchini, 2 1/2 carrots

10:30PM: 2.5 spoonfuls peanut butter, 16oz water

Memorial Day

TRAINING:

6:00PM:

Part I: Warm up
   ->arm swings, leg swings, light deadlifts

Part II: 100 deadlifts for time
   ->50 @ 315#, 50 @ 225#
   ->7:41

-----12min break-----

Part III: "Griff"
   2RFT
      1. 800m run (forwards)
      2. 400m run (backwards)
   ->12:15


NUTRITION:

8:30AM: 4 large eggs, 1 avocado, 2 pork chops, salsa, 16oz whole milk, 12oz black coffee

12:00PM: 48oz water

4:00PM: Hyvee salad bar (romaine lettuce, krab, chicken, hard boiled eggs, bacon, mushrooms, tomatoes, sliced almonds, oil)

6:30PM: 32oz water

7:30PM: 32oz water, 16oz whole chocolate milk

10:00PM: peanuts, cashews, almonds

13 days til GG

TRAINING:

4:15PM:

Part I: warm up
->arm swings, leg swings
->45# snatches, jog

Part II: "SQT"
->3 RFT
1. 10 ground to OH (95#)
2. 200m shuttle (50m sh x 2)
->3:40

Part III: death by 10m run
->w/ 30# vest
->14 rounds


NUTRITION:

8:30AM: grapes, 1 banana, 33.8oz water

11:30AM: dried fruit (mangoes, pineapple)

2:45PM: 2 pork chops, venti americano (Starbucks)

5:00PM: 16oz chocolate whole milk, 33.8oz water

9:00PM: 1 chicken breast, lettuce, salsa, strawberries, watermelon, 32oz water

11:15PM: 2 spoonfuls peanut butter

Its the freakin' weekend

TRAINING:

9:15AM:
   ->"Kalsu"
      ->100 thrusters (135#)
      ->5 burpees on the minute, every minute (workout begins with 5 burpees)
   ->15:47


NUTRITION:

8:30AM: 16oz water

10:00AM: oatmeal (3/4 cup oats, 1 1/4 cup water), 16oz chocolate whole milk, 8oz acai juice, 2 spoonfuls peanut butter, 1 banana

3:30PM: bee jerky, cashews, almonds

All night: Dalton's wedding: way too bad to even list :)

Air dyne=terrible idea

TRAINING:

10:00AM:
"air dyne hell"
->20min workout
Part I: 5min light warm up
Part II: 10 x :30 hard, :30off
----10min break----
Part III: tabata (8th go was :30)


NUTRITION:

8:30AM: oatmeal (3/4 cup oats, 1 1/4 cups water), 2 spoonfuls peanut butter, 1 banana, blackberries, 14oz whole milk

Noon: 3 chicken thighs, venti Americano (Starbucks), 20oz water

3:00PM: walnuts, no gii bar, strawberries, blackberries

4:30PM: Pancheros: burrito bowl (steak, veggies, guacamole, salsa, hot sauce), 24oz water

5:45PM: medium Americano (Scooter's)

8:00PM: Pizza King: 8oz prime rib, green beans, salad w/ tomatoes, cucumbers, oil, 40oz water

9:30PM: 2 spoonfuls peanut butter, 6oz acai juice

Boom

TRAINING:

4:30 PM:
   Part I: warm up
      ->arm swings, leg swings
      ->shoulder to overhead sets
   Part II: Conditioning
      1. 30 Shoulder to OH (155#)
      2. 10 flying pull ups (all the way up and down=1 rep)
      3. 30 OHS (135#)
      4. 10 flying pull ups
      5. 30 hang split snatches (135#)
      6. 10 flying pull ups
      -->24:28 (hands tear much? 7 tears.)


NUTRITION:

6:45AM: oatmeal (3/4 cup oats, 1 1/4 cups water) 1 spoonful sunbutter, 1 spoonful peanut butter, 1 banana, blackberries, 16oz whole milk

8:00AM: 24oz black coffee, 20oz water

9:30AM: 2 beef sticks, dried fruit (mangoes, pineapple)

12:15PM: hyvee salad bar: romaine lettuce, krab, chicken, tomatoes, mushrooms, hard boiled eggs, sliced almonds, oil, 33.8oz water

3:45PM: 2 chicken thighs, 2 spoonfuls peanut butter, honey, 16oz water

5:15PM: 16oz chocolate whole milk

6:30PM: 5 naked chicken wings, 32oz water

8:30PM (cheat meal): 2 bud light limes, 5 soft shell tacos

Training=Fun

TRAINING:

11:30AM: 3 mile walk w/ Pre

7:00PM:

Part I: Oly lifting
EMOTM for 10min
->170# power snatch x 3

---8min break---

Part II: Conditioning
12min AMRAP
1. 4 bar muscle ups
2. 6 strict t2b
->4R + 2 muscle ups
-->hands torn up!!!

Part III: bonus conditioning
Tabata row (goal->1000 calories)
->1008m


NUTRITION:

7:15AM: 5 large eggs, 2 pork bacon slices, 1 avocado, 12oz whole milk

9:00AM: 18oz water, 24oz black coffee, 1 beef stick

11:15AM: 2 spoonfuls sunbutter, honey, banana, 12oz water

2:15PM: 12oz steak, 4 cups mixed vegetables, pistachios, dried fruit (mangoes, pineapple), 16oz water

5:00PM: 3 chicken thighs

6:30PM: no gii bar, 16oz water

8:00PM: 33.8oz water, 16oz chocolate whole milk

9:15PM: 8oz steak, 8oz acai berry juice, 8oz water

Enjoy the Journey

TRAINING:

7:30AM
3 mile run, 1/4 mile walk (w/ Pre)

7:00PM
EMOTM for 15min (power cleans)
min #1: 135# x 10
min #2-#5: 185# x 3
min #6-#10: 225# x 3
min #11-#15: 275# x 1

---10min break---

8min AMRAP
1. 10 walking lunges (185#)
--->front rack
2. 12 pull ups
3. 15 double unders
***1 burpee every time set is broken
--->5R + 6 lunges (0 burpees)
*finished out 6th round

NUTRITION:

6:30AM: lara bar (lemon), 12oz water

8:30AM: oatmeal (1/2 cup oats, 1 cup water), 1 1/2 spoonfuls sunbutter, 1 banana, 18oz water

11:30AM: 20oz Americano (Starbucks), 3.25oz beef jerky

3:30PM: 8oz salmon w/ dijon mustard, 3 cups mixed vegetables, nogii paleo bar, 18oz water

6:30PM: 1/2 GNC protein bar

8:00PM (post workout): 33.8oz water, 16oz chocolate whole milk, 1/2 GNC protein bar

8:30PM: bowl of mostacholli (penne pasta, sauce, ground beef), 16oz water

Competition Day #1

NUTRITION

Breakfast: paleo banana bread, paleo trail mix, large americano, 4 d-a, 28oz water

Leavin...on a jet plane

TRAINING

REST DAY (Regionals tomorrow)


NUTRITION

Breakfast: 4 large eggs, 1 chicken breast, lara bar (banana bread), 20oz water, large Americano coffee (yum)

Lunch (@ Brunch): omelet w/ 2 eggs, sausage, sweet potatoes, peppers, onions, 24oz black coffee, 48oz water

Snack: dried bananas (crap ton), 2.5oz almonds

Dinner (Whole Foods): 3 chicken thighs, eggplant, mixed vegetables, 16.9oz water

BeforeBed: 3 zma, 1 fish oil, 1 vitamin d, 8oz water

Leave Tomorrow

TRAINING

Part I (~noon)
   ->20min jog/5min walk (w/ Pre)

Part II (6:00pm)
   ->Regional practice
      1. hang clean warm up (worked up to 255# triple)
      2. WOD #1 practice
         ->10 partner deadlifts (455#)--10 hspu (strict)--break--10 hspu (st)--10 partner deadlifts  (455#)
      3. WOD #2 practice
         ->25 pistols (alternating) followed by 15 (unbroken) hang cleans (225#)
      4. WOD #5 practice (snatch ladder)
         ->155#-225#
         ->1 rep every minute. stopped short of max to preserve body. felt great on all weights.


NUTRITION

Breakfast: 4.5 large eggs, smoothie (12oz almond milk, 2 cups mixed fruit), 24oz black coffee

Snack: lara bar (banana bread), 20oz water

Snack: banana, 2 spoonfuls sunbutter, honey, 24oz water

Lunch: 5oz pork, 5oz ground beef, 2 cups mixed vegetables

Snack: 1 chicken breast, blueberries, carrots, 24oz water

PreWorkout: large Americano coffee

PostWorkout/Dinner: Blue sushi: 1 cali roll, 1 cabo roll, 1 spicy tekka roll, 64oz water

BeforeBed: 3 zma, 8oz water

3 More Days

TRAINING

Part I: warm up
->arm swings, leg swings, squat clean reps

Part II: conditioning
->Elizabeth
->21-15-9
1. squat cleans
2. ring dips
->5:14 (previous PR->5:21)


NUTRITION

Breakfast: 4 large eggs, 3 pork bacon, 32oz black coffee w/ heavy cream

Lunch: 10oz beef, bowl tomato basil soup, mixed vegetables, 32oz water

Snack: banana, 2 spoonfuls sunbutter, honey

Snack: lara bar (apple pie), pistachios

PreWorkout: 12oz frs, 1600mg beta alanine

PostWorkout: 1.5 scoops recovery, 50oz water

Dinner (Applebee's): 7oz steak, mushrooms, onions, red potatoes, 64oz water

BeforeBed: 3 zma, 4oz water

Regional Week

TRAINING

Part I: Warm Up
->arm swings, leg swings, lunges
Part II: Conditioning
->Jag 28
1. 800m run
2. 28 kb swings (2 pood)
3. 28 strict pull ups
4. 28 kb c&j (2poodx2)
5. 28 strict pull ups
6. 800m run
->20:31
Part III: Bonus Conditioning
->10 hspu (strict)
->20 pistols (alternating)
->10 hspu (strict)

NUTRITION

Breakfast: fratatta, 24oz black coffee, 24oz water

Lunch: ground beef w/ mixed veggies, mixed berries, 1 banana, 24oz water

Snack: pistachios, 24oz water

Snack: chicken breast, 3oz pork roast, mixed berries, lara bar (pecan pie)

PreWorkout: 3 frs chews, 16oz coffee, 8oz water, 1 scoop pwo mix

PostWorkout: 1.5 scoops recovery, 16.9oz water

Dinner: 7oz steak, 1 bowl tomato basil soup, 32oz water, 10 shrimp

Before bed: 3 zma

Life is enjoyable

TRAINING

Rest Day


NUTRITION

Breakfast: fratatta (eggs, meat, veggies), 32oz black coffee, 8oz almond milk, 16.9oz water, loads of fruit

Snack: carrots, dried bananas

Lunch: 4 chicken thighs, 2 brats, 33.8oz water

Travel fuel: 2 beef sticks, 3oz mixed nuts, 24oz black coffee, 33.8oz water

Dinner: 6oz pork roast

Central East is Beast!

TRAINING:

Warm up
->arm swings, leg swings, lunges
Oly lifting
->snatch balance 5x2
->135#-155#-175#-190#-190#
Conditioning
->Part I
->3RFT
1. 5 muscle ups
2. 7 deadlifts (345#)
3. 9 bar facing burpees
->10:00 (4:45 for last 5 MU's alone)
->Part II
->bear complex (155#) x 7
1. power clean
2. front squat
3. push press
4. back squat
5. push press
->2:34
->Part III
->3x75m sprints


NUTRITION:

Breakfast: 4 large eggs, 4 pork bacon, 4 sausage patties, 16.9oz water, 40oz black coffee, 4 d-a, 1600mg beta alanine

Snack: 1 red apple, sunbutter, 32oz water

PreWorkout: 12oz water, 1 scoop Assault (muscle pharm), 3200mg beta alanine

PostWorkout: 32oz water, 1.5 scoops recovery

Snack: boat loads of shrimp, 2 beef sticks, 33.8oz water

Dinner: pork roast, 13 asparagus spears, sweet potato

BeforeBed: almonds

Home Sweet Home

TRAINING:

Part I (warm up)
leg swings, arm swings, lunges
Burgener warm up
Part II (oly lifting)
power snatch (from just below knee)
---5x2---
---180# (75% 1RM)---
power clean (from just below knee)
---5x2---
---225# (75% 1RM)---
Part III (conditioning)
8RFT
5 power snatches (95#)
200m row
---9:32---


NUTRITION:

Breakfast: 3.5 large eggs, 1 red apple, 24oz black coffee

Snack: 5oz beef jerky, 3oz mixed nuts, 20oz black coffee, 30oz water

Lunch: 5oz ground beef, 3 large eggs, 2 cups mixed veggies, salsa, 1 banana

PreWorkout: 12oz frs, 5g creatine, 3200mg beta alanine

PostWorkout: 56oz water, 1.5 scoops recovery

Dinner: 10oz grilled chicken, sweet/white potato fries, 2 cups mixed veggies, 16.9oz water

BeforeBed: almonds, 3 zma, 4oz water

7 days to plane ride

TRAINING (skills day in da park):

Part I (warm up)
150m shuttle jog x 1
150m shuttle brisk x 1
150m shuttle sprint x 1
Part II (skills)
10 ring pull ups
20 strict hspu
10 muscle ups
30 ring dips
30 gymnastics push ups
20m handstand walk
50 hollow rocks

NUTRITION:

Breakfast: 1 large paleo pancake, agave (for syrup), 3 pork bacon, 32oz water, 32oz black coffee, 4 d-a, 1600mg beta alanine

Lunch: 10oz pork, 11 asparagus spears, 3 cups green beans, 20oz water, 16oz green tea

Snack: 2 lara bars (banana bread, tropical fruit tart), ostrim stick, smoothie (8oz almond milk, 1 cup mixed fruit)

PreSkills: 12oz frs

PostSkills: 20oz water, 4 dark chocolate espresso beans

Dinner: paleo spaghetti, 20oz water, tomato basil soup

Before bed: 3 zma, 1 fish oil, 1 vitamin d, 4oz water

Pushing along

TRAINING

Part I (warm up)
MWod
1min on, :30 off (3 rounds)
ball slams (40#)
box jumps (20")
jump rope

Part II (strongman mile)
walk 1 mile w/ 50# vest + 45# plate
---13:59---

Part III (spun performance challenge)
100 double unders
5RFT
3 power cleans (185#)
6 ring push ups
9 ghd sit ups
100 double unders
---7:12---


NUTRITION

Breakfast: 5 large eggs, 3 pork bacon, grapes, 24oz water, 24oz black coffee, 4 d-a, 1600mg beta alanine

Lunch: 9oz steak, 4 cups mixed vegetables, almonds, dried fruit (pineapple, mangoes)

Snack: lara bar (cherry pie), 24oz water, 24oz black coffee

Snack: smoothie (8oz almond milk, 1 cup frozen fruit, coconut, almonds), 8oz pork, grapes

PreWorkout: 12oz frs, 5g creatine, 3200mg beta alanine

PostWorkout: 1.5 scoops recovery, 50oz water

Dinner: 8oz pork, 1.5 cups white rice, salsa, 16oz dark chocolate almond milk

Before bed: 3 zma, 1 fish oil, 1 vitamin d, 8oz water

Ball so hard

TRAINING:

Rest Day


NUTRITION:

Breakfast: Hyvee buffet: eggs, bacon, sausage, fruit, 12oz water, 24oz blah coffee, Lara bar (pecan pie)

Snack: almonds, dried fruit (pineapple, mangoes), 20oz water

Lunch: imitation crab meat, 3 cups green beans, 20oz black coffee, Lara bar (coconut cream pie)

Dinner: blue sushi: cabo roll (riceless), cali roll (riceless), 32oz water, 32oz hot tea

Snack: almonds, dried fruit (pineapple, mangoes)

Before bed: 3 zma, 1 fish oil, 1 vitamin d, 8oz water

Bright and shiny day

TRAINING

Part I: Regional Team WOD 12.6
w/ Dave
20 muscle ups
*while partner holds 225#
60 wall balls (20#)
*while partner holds chin up
100ft buddy carry w/ 100# db carry
40 alternating box jumps
100ft buddy carry w/ 100# db carry
2 muscle ups
Part II: Sprints
8x50m
1x300m shuttle
(50m down and back, 100m d & b)

NUTRITION

Breakfast: 4 large eggs, 4 pork bacon, 1 banana, 36oz black coffee, 20oz water, 4 d-a, 1600mg beta alanine

Lunch: 3oz pork, 4oz steak, 4 cups mixed veggies, 20oz water

PreWorkout: 12oz frs, 5g creatine, 3200mg beta alanine

PostWorkout: 1.5 scoops recovery, 88oz water, crap ton of pistachios, 15 almonds, 1 large orange

Snack: 3oz steak, 12oz dark chocolate almond milk, dried cranberries

Dinner: 8oz pork chops, baked potato, 24oz water

Before bed: 3zma, 1 fish oil, 1 vitamin d, 8oz water

Walk humbly with your God

TRAINING

Part I: Dynamic Effort Power Snatch
10x2 @ 75% 1RM (170#)
w/ 40# in chains
Part II: Dynamic Effort DeadLift
10x2 @ 55% 1RM (265#)
w/ 130# in band tension
Part III: CRT
400m run w/ rifle + body armor
100m farmer carry (53# each arm)
100m buddy carry (100#)
6ft wall climb
15' rope climb
*4:33*
Part IV: Finisher
10 HSPU (unbroken, no kip)


NUTRITION

Breakfast: 4 large eggs, 4 pork bacon, 4 d-a, 1600mg beta alanine, 24oz black coffee, 1 banana, 24oz water

Lunch: 4oz ground beef, 5oz steak, 3oz pork, 4 cups mixed vegetables, dried fruit (pineapple, mangoes), 20oz water, 16oz coffee

PreWorkout: Lara bar (apple pie), 12oz frs, 5g creatine, 3200mg beta alanine

PostWorkout: 1.5 scoops recovery, 44oz water, 16oz dark chocolate almond milk

Dinner: shrimp, 8oz steak, asparagus spears, mixed vegetables, guacamole, 16oz water, 2 mini potatoes

Snack: crap ton of pistachios

Before Bed: 3 ZMA, 1 fish oil, 1 vitamin d, 8oz water

2 weeks until plane ride

TRAINING:

"Skills Day"
1000m row
30 pistols (alternating)
15 muscle ups (no false grip)
----All Un-Timed----


NUTRITION:

Breakfast: 4 large eggs, 3 pork bacon, strawberries, 24oz black coffee, 24oz water, 4 d-a, 1600mg beta alanine

Snack: almond, dried fruit (pineapple, mangoes)

Lunch: boneless pork ribs, 1 avocado, pineapple, 16oz water 

Snack: 16oz water, 12oz black coffee (can that be called a snack?)

Snack: Lara bar (tropical fruit tart), 16oz water

Post Skills: 16.9oz water, chicken (1 leg, 1 wing), 4oz ground beef, 4oz tart cherry juice

Dinner: Cellar 19: lettuce wrap with turkey, avocado and sprouts, fruit, 32oz water

Before bed: chicken, 3 ZMA, 1 fish oil, 1 vit d, 8oz water

Seek and ye shall find

TRAINING:

Part I (warm up)
mwod
Fran (not for time)
21-15-9
thrusters (65-75-95)
pull ups
Part II (metcon 1)
"The Duke"
4RFT: 6db snatch (100#)
80m sled pull (160#)
Time: 7:38
------15min break------
Part III (metcon 2)
"Coe"
10RFT: 10 thrusters (95#)
10 ring push ups
Time: 10:42

NUTRITION:

Breakfast (7:30AM) 4 large eggs, 3 pork bacon, 24oz black coffee, 20oz water, 4 d-a, 1600mg beta alanine

Snack (9:15AM) 1 large orange

Snack (10:30AM) almonds, dried fruit (pineapple, mangoes), lara bar (cherry pie), 20oz water

Lunch (2:15PM) 10oz steak, crap ton broccoli, pineapple, strawberries, 20oz water

Snack (3:30PM) almonds, dried fruit (pineapple, mangoes)

PreWorkout (5:30PM) frs energy (12oz), 5g creatine, 3200mg beta alanine

PostWorkout (7:30PM) 1.5 scoops recovery, 33.8oz water, 12oz dark chocolate almond milk

Dinner (9:00PM) chicken (1 leg, 1 wing, breast meat), strawberries, 24oz water

Fear of the Lord is the beginning of wisdom

TRAINING:

Warm Up:
   MWOD, Bergener warm up

Oly lifting training:
   Snatch (power + squat) 2x1 @ 65% 1RM, 2x1 @ 70%, 2x1 @ 75%
      140#, 160#, 175#
   Clean and Jerk 5x1 @ 75% 1RM
      225#

Conditioning:
   25-20-15-10-5
   GHD sit ups
   Back extensions
   double unders
   Time: 6:33


NUTRITION:

Breakfast (6:45AM) 3oz pork, 3oz chicken, 1 banana, almond butter, 20oz water, 24oz black coffee, 4 d-a, 1600mg beta alanine

Snack (9:45AM) dried cranberries, 20oz water

Lunch (11:30AM) 6oz steak, 3oz chicken breast, 1 avocado, salsa, 4 cups romaine lettuce, 3 stalks celery

Snack (12:30PM) almonds, prunes, 20oz water

Snack (1:30PM) 20oz green tea (decaf)

Snack (3:15PM) 2 OStrim sticks, almonds, prunes

PreWorkout (5:30PM) 12oz frs, 5g creatine, 3200mg beta alanine

PostWorkout (7:15PM) 33.8oz water, 1.5 scoops recovery, 8 rolls sushi (Cali, cabo)

Dinner (9:30PM) Lara bar, 8oz ground beef, 4oz tart cherry juice w/ 2oz almond milk (unsweetened), 12oz water, 3 ZMA, 1 fish oil