CF Games Tickets purchased!

***Let's take a look back @ the past week of workouts***

Wednesday, June 20th

--->moderate 1000m row (3:58) warm up
--->muscle up progression
--->strength
          1. bench press (5x2)
                --225#, 245#, 265#, 285#, 300#
          2. strict press (find 5RM)
                --135#, 155#, 170#, 175#
          3. strict press (3x5 @ 90% 5RM)
                --155# x 3sets
--->conditioning
          --15 x :20 sprint, :40 rest
          --distance: 5 laps around gym building

Thursday, June 21st

REST DAY

Friday, June 22nd

Workout #1
--->5min airdyne warm up
--->conjugate (week 1, day 3)
          1. bench press (4x10)
               ***skip due to tight shoulders***
          2. d.b. incline bench press (4x10)
               --55#, 65#, 70#, 75#
          3. bent over fly (2x10, 2x15)
               --25#, 35#, 30#, 30#
          4. uneven push ups (4 x failure) **on 4# med ball**
               --23 (l arm on ball), 17 (r arm), 20 (l), 15 (r)
--->hatch (week 1, day 2)
          1. back squat (1RM: 415#)
               a. 1x10 @ 60%: 250#
               b. 1x8 @ 65%: 270#
               c. 1x8 @ 70%: 290#
               d. 1x8 @ 75%: 315#
          2. front squat (1RM: 345#)
               a. 1x5 @ 60%: 210#
               b. 1x5 @ 65%: 225#
               c. 2x5 @ 70%: 245#
--->5min airdyne cool down

----------3 hour break----------

Workout #2
--->2000m row warm up
--->"strongman" conditioning
          3RFT
               1. stone carry (116#, 142#, 173#)
               2. 50' kb walk (1.5 pood)
               3. 10 sand bag clean and jerk (115#)
          Time: 10:57
--->muscle up work/progression

Saturday, June 23rd

--->mobility warm up
--->conditioning
          1. 8min amrap
               a. 3 muscle ups
               b. 7 kb swings (2.5 pood)
               c. 10 alternating pistols
               --5R + 11reps
          2. 7min amrap
               a. 5 snatches (155#)
               b. 10 bar-facing burpees
               --4R + 8reps
          3. 6min amrap
               a. 8 ball slams (50#)
               b. 6 box jumps (34")
               c. 4 hspu
               --5R + 10reps
          4. 5min amrap
               --205# ladder
               a. push press
               b. back squat
               --5R + 2reps

Sunday, June 24th

REST DAY 

Monday, June 25th

--->5min airdyne warm up
--->5min airdyne (:20 hard, :20 easy)
--->conjugate (week 2, day 1)
          1. seated military press (2x10, 2x8)
               --115#, 125#, 130#, 130#
          2. front d.b. raise (2x10, 2x8)
               --30#, 30#, 35#, 35#
          3. lateral cable raise (2x12, 2x15)
               --15#, 20#, 15#, 15#
          4. neutral machine press (2x12, 2x15)
               --125#, 125#, 130#, 130#
--->hatch (week 2, day 1)
          1. back squat
               a. 1x10 @ 60%: 250#
               b. 1x8 @ 65%: 270#
               c. 1x6 @ 70%: 290#
               d. 1x6 @ 75%: 315#
               e. 1x6 @ 80%: 335#
          2. front squat
               a. 1x5 @ 60%: 210#
               b. 1x5 @ 70%: 245#
               c. 2x5 @ 75%: 260#
--->running conditioning
          --football field sprint ladder
          --10yd line + back.......goal line + back
          --rest is partner's (Karrie) turn 

Sun's out...Guns out

***Workouts for Monday, June 18th and Tuesday, June 19th***

Monday, June 18th

--->5min light air dyne warm up
--->Conjugate (week 1, day 1)
          1. seated military press (4x10)
                ->65#-85#-105#-115#
          2. front d.b. raise (4x10)
                ->25#-30#-35# (form broke down a bit)-30#
          3. lateral cable raise (2x10, 2x15)
                ->15#-15#-15#-15#
          4. neutral machine press (2x10, 2x15)
                ->75#-105#-105#-120#
--->Hatch (week 1, day 1)
          1. back squat (1RM: 415#)
                ->1x10 @ 60%: 250#
                ->1x8 @ 70%: 290#
                ->1x6 @ 75%: 315#
                ->1x4 @ 80%: 335#
          2. front squat (1RM: 345#)
                ->1x5 @ 60%: 210#
                ->3x5 @ 70%: 245#
--->Airdyne conditioning
          ***10min for distance
                ***4.01 miles (22.5mph or better entire time)

Tuesday, June 19th

--->Conjugate (week 1, day 2)
          1. skull crushers (4x10)
                55#-55#-65#-65#
          2. cable pressdowns (4x10)
                60#-65#-65#-65#
          3. d.b. kick backs (2x10, 2x15)
                15#-20#-15#-15#
          4. strict dips (4xfailure)
                13reps-10r-8r-7r
--->Airdyne conditioning
          *for total distance: 1:1 work to rest ratio
                1. 5min hard: 2.08 miles
                2. 4min hard: 1.67 miles
                3. 3min hard: 1.26 miles
                4. 2min hard: .86 miles
                5. 1min hard: .49 miles
                *total distance: 6.36 miles

Going Home for Father's Day

TRAINING:

-------REST-------


NUTRITION:

7:00AM: oatmeal (3/4 oats, 1 1/4 water, 2oz whole milk), 2 scoops pb, 24oz water, 24oz black coffee

10:30AM: 7.5oz canned chicken, 4 cups mixed frozen veggies, dijon mustard

12:15PM: honey roasted almonds

Go Italy Go

TRAINING:

9:30AM:
800m jog
Arm swings and leg swings

Courtesy of Rudy Outlaw:
5 muscle ups
100m row
4 muscle ups
200m row
3 muscle ups
300m row
2 muscle ups
400m row
1 muscle up
500m row
--->un-timed
--->muscle ups=horrible technique

3:00PM:
4 rounds (2min between rounds)
1. 150m shuttle
2. 20 c2b pull ups
3. 50 double unders
--->rounds un-timed


NUTRITION:

8:00AM: oatmeal (3/4 oats, 1 1/4 water), 2 scoops peanut butter, 16oz water

9:45AM: 12oz water, 3/4 assault

11:00AM: 16oz chocolate whole milk, medium americano, 4oz water

12:00PM: 2 brats, sauerkraut

2:30PM: 20oz water

5:45PM: Blue sushi: Cali roll, asparagus roll, tan roll, spicy tekka roll, 2 coors lights, 16oz water

9:00PM: 2 scoops peanut butter, 23.8oz blue Hawaiian Boone's Farm

After a couple of days off...

TRAINING:

Active Rest: 5k row (20:54)

NUTRITION:

6:45AM: Lara bar (key lime), 44oz water

10:15AM: oatmeal (3/4 oats, 1 1/4 water), 2 scoops peanut butter, frozen cranberries

1:45PM: 4.8oz jerky, 33.8oz water

5:00PM: 8oz salmon, spaghetti squash, paleo spaghetti sauce

8:00PM: 10oz ground beef, 8 asparagus spears, mixed veggies, 32oz water

Travel Day to Metropolis

TRAINING:

20min sauna sit mixed w/ pool sit

NUTRITION:

8:30AM: large piece fratatta, 4 bacon, 12oz whole milk, 16.9oz water

During travel: nuts, almonds, dried fruit, 16.9oz water

4:30PM: Applebee's: bourbon street steak w/ mushrooms and onions, red potatoes, 64oz water

6:00PM: 2 packets emergen-C, 20oz water (sickness prevention)

7:00PM: 8oz beef, 2 brats, blueberries

8:15PM: jerky, 33.8oz water

Active Rest Day

TRAINING:

Active Rest:
10min jog
10min ice bath


NUTRITION:

7:30AM: oatmeal (3/4 cup oats, 1 1/4 cups water), 2 scoops peanut butter, blackberries, strawberries, 12oz whole milk, 20oz water

12:30PM: large piece fratatta, 6oz chicken, 1 sweet potato, almonds, 2 no-gii bars, 20oz water

5:30PM: 8oz beef, 3 brats, sweet potato fries, mixed fruit, 16.9oz water, 24oz black coffee

9:45PM: almonds, 20oz water

Beautiful Day

TRAINING:

4:00PM:
Part I: warm up
->arm swings, leg swings
->400m jog

Part II: conditioning #1
1. 100 push press (95#)
2. 100 sdhp (53# kb)
***heaviest we had***
->6:48 (3:25 after push press)

-------------15min break---------------

Part III: conditioning #2
"Nancy" 5RFT
1. 400m run
2. 15 OHS (95#)
->12:10


NUTRITION:

7:30AM: 3 no-gii bars, 16oz whole milk

8:30AM: fratatta, 5.5 bacon, 16.9oz water

10:00AM: venti americano (Starbucks)

12:30PM: Flat Top: 2 bowls (pork, beef, veggies, eggs, hot sauce, bbq sauce), 32oz water

4:00PM: PreWorkout: 16oz Assault (blue raspberry), power bar (chocolate)

6:00PM: PostWorkout: 24oz water, 16oz water w/ 1 scoop Syntha-6 (chocolate)

6:30PM: 12oz chicken breast (some wrapped in bacon), broccoli, squash, 64oz water w/ lemon + lime

9:15PM: 2 scoops peanut butter, 16.9oz water

Happy Person

TRAINING:

1:00PM

Part I: warm up
->arm swings, leg swings
->800m jog

Part II: 3x800m run
***3min between 800m's***
->2:50, 2:46, 2:41
***may have been a bit long***

---------8min break-----------

Part III: death by back squat (135#)
->16R + 10 reps


NUTRITION:

7:30AM: 8oz steak, 5 eggs, 12oz whole milk, fresh fruit (strawberries, mango, pineapple, blueberries)

9:00AM: 20oz water

11:30AM: Hyvee: 2 chicken thighs, mixed vegetables, brussels sprouts, 20oz black coffee

Post workout: 16oz chocolate whole milk, protein bar, 36.9oz water

5:30PM: ground chicken, mixed veggies, asparagus, 16.9oz water, 20oz coconut water

6:30PM: 2 scoops peanut butter, honey

8:00PM: pistachios

10:15PM: 20oz water

Be grateful for what you have

TRAINING:

3:45PM
Part I: warm up
->arm swings, leg swings
->light squat snatch

Part II: "Amanda"
9-7-5
1. Muscle ups
2. Squat snatch (135#)
->7:40

Part III: "Elevated Diane"
21-15-9
1. Deadlift (225#) on 45# bumpers
2. hspu w/ 45# bumper deficit
->7:55

Part IV: extra conditioning
->5 parking lots shuttle sprints
->alternating w/ Danny


NUTRITION:

7:30AM: oatmeal (3/4 oats, 1 1/4 water), 2 scoops peanut butter, 12oz whole milk

9:15AM: fratatta, 32oz water

10:30AM: pistachios

12:15PM: Qdoba: burrito bowl w/ light rice, steak, veggies, salsa, tomatoes, guacamole, lettuce, hot sauce, 24oz water, venti ameicano (Starbucks)

3:30PM: 16oz Assault, 1/2 power bar (chocolate)

5:15PM: 20oz water, 1/2 power bar

5:45PM: 8oz steak, asparagus, mixed veggies, 12oz chocolate skim milk, 4oz almond milk, 16.9oz water

10:00PM: 3 no-gii bars

Yeah Buddy!!

TRAINING:

9:00AM:

Part I: warm up
->arm swings, leg swings
->light bench, light squat cleans

Part II: conditioning #1
1. 30 bench press (195#)
2. 50 double unders
3. 20 bench press (195#)
4. 75 double unders
5. 10 bench press (195#)
6. 100 double unders
->8:52

----10min break----

Part III: conditioning #2
1. 15 squat cleans (135#)
2. 21 ring dips
3. 21 box jumps (24")
4. 12 squat cleans (135#)
5. 15 ring dips
6. 15 box jumps (24")
7. 9 squat cleans (135#)
8. 9 ring dips
9. 9 box jumps (24")
***w/ 35# vest***
->18:11 (phew shoulders/bi's/tri's)


NUTRITION:

8:30AM: PowerBar (oatmeal raisin), 16oz assault (fruit punch/mango, 12oz water

10:00AM: 16.9oz water

10:45AM: fratatta, 4 bacon, 12oz chocolate skim milk, 24oz black coffee, mixed fruit

3:00PM: 6oz jerky, 12oz whole milk, 16oz water

6:30PM: shredded pork, pineapple, mixed fruit, 16.9oz water, BBQ sauce

9:30PM: 3 no-gii bars, 16oz water

CF Total

TRAINING:

7:00AM: CF Total
Part I: warm up
->arm swings, leg swings

Part II: CF Total
1. Back Squat
->warm up: 45#, 135#, 225#, 315#,
355#
->sets: 385#, 400#, 415#
2. Strict Press
->warm up: 135#, 155#
->sets: 185#, 200#, 210# (fail)
3. Deadlift
->warm up: 135#, 225#, 315#,
405#, 455#
->sets: 475#, 495#, 505#

Part III: max pull ups
->40 pull ups
***hands torn up***

3:00PM: 40min Run
->forest park nature center trails
->hill sprints


NUTRITION:

6:45AM: power bar (chocolate), 16oz "Assault"

During Workout: 32oz water

9:15AM: 16oz whole milk, 4oz chocolate almond milk

9:30AM: 4 large eggs, 4 bacon, 16oz black coffee, mixed fruit (strawberries, blueberries, mango, kiwi), 2 no-gii bars

1:00PM: oatmeal (3/4 oats, 1 1/4 water), 2 scoops peanut butter, 8oz ground turkey, 4oz jerky

2:30PM: 16.9oz water

5:30PM: Italian beef, sweet potato fries, green beans, 28oz water, 16.9 coconut water, cherries, blueberries

9:30PM: 2 scoops peanut butter, 16.9oz water

Interview/Home Day

TRAINING:

REST DAY
->moving CF total to tomorrow, due to travel/mom's birthday

NUTRITION:

9:30AM: 6 large eggs, 3 bacon, 12oz whole milk

Travel Food: 3oz jerky, 3oz nuts, 33.8oz water, 1oz beef sticks, 16.9oz Perrier

5:45PM: cheat meal: Momma B's birthday dinner (healthy written all over it :))

10:00PM: 16oz water