130130

NUTRITION
breakfast- 4 large eggs (over easy), 4 bacon strips, 1 banana
               10oz black coffee
snack- 12oz americano (Taza)
lunch- 1 piece of salmon, crab, green beans 
         24oz water
preworkout- 6oz black coffee
post workout #1- 16oz (1 scoop) MusclePharm ReCon
                         24oz water
post workout #2/dinner- Qdoba burrito bowl: chicken, steak, fajita veggies, 
                                   garden veggies, medium salsa, pico, guacamole,
                                   lettuce
                                   12oz water
snack- 1 plum, 1 banana, almonds
before bed- 16oz (1/2 scoop) MusclePharm BulletProof

TRAINING
Part A- mobility, squat warm up (135x3, 185x3, 225x3)
Part B- 3x15 back squats, heavy but consistent pace, rest 90 seconds
             245-255-265
Part C- 5:00 amrap- 3 rounds + 10 burpees
            1. 15 burpees
            2. 10 box jumps 30"
            3. 5 ball slams 30#
         ---2:00 rest---
           5:00 amrap- 3 rounds + 4 box jumps (finished 6th after rope climbs)
            1. 5 box jumps 36"
            2. 10 burpees
            3. 15 ball slams 30#
         ---1:00 rest---
            2:00 amrap rope climbs- 6 ascents 
----2 hour rest (practice)----
Part D- 5 rounds, each for reps
           each round is 2:30, rest 90 seconds between rounds
           1. 15 wall ball shots 20#
           2. 15 t2b
           3. 30 double unders
           4. with rest of round, amrap hspu w/ hands on 85# dumbbells
                 6, 7, 7, 6, 8

130129

NUTRITION
breakfast- egg quiche w/ vegetables and bacon, 1 banana
               24oz water, 10oz black coffee
snack- 1 plum, beef jerky, almonds
          10oz black coffee
lunch- 4oz steak, 6 bacon-wrapped asparagus spears, mixed peppers, cashews
         20oz (1 scoop) MusclePharm Amino1
snack- 24oz water
dinner- Qdoba burrito bowl- chicken, steak, fajita veggies, garden veggies, 
post     hot salsa, pico, guacamole, lettuce
           16oz (1 scoop) MusclePharm ReCon

TRAINING
Part A- mobility, 1x5 squat clean to thruster 95#, 2x5 thrusters 95#
Part B- EMOTM for 8:00
              1 snatch balance + 1 OHS + 1 hang power snatch
              135-155-175-175-175-175-175-175
---3:00 rest---
Part C- EMOTM for 8:00
              1 power clean + 1 hang squat clean + 1 push jerk
              155-175-195-205-225-235-245 (1pc + 2 hsc)-255 (1 pc + 2hsc)
***called it there. long day + lack of nutrition = fatigue***

130128

NUTRITION
breakfast- omelet with bacon/apples/cinnamon
               omelet with bacon/vegetables/hot sauce
               1 banana
               24oz water, 20oz black coffee
snack- dried bananas, 1/2 red apple (large) 
lunch- piece of paleo fried chicken, mixed vegetables, 
         10oz black coffee
snack- beef jerky, 33.8oz water, dried bananas
snack- 10oz black coffee
snack- beef jerky, almonds, mixed nuts
         20oz (1 scoop) MusclePharm Amino1

TRAINING
REST DAY (meet in Johnston all night)

130127

NUTRITION
breakfast- Hyvee buffet- scrambled eggs, 4 bacon strips, 4 pieces ham, 
                                   2 sausage links, pineapple
                                   24oz water, 20oz black coffee
pre/during workout- 20oz (1 scoop) MusclePharm Amino1
post workout- 16oz (1 scoop) MusclePharm ReCon
                    16oz (1 scoop) MusclePharm Amino1
snack- 1 natural flavor ostrim stick (Vitamin Shoppe)
dinner- rotisserie chicken, crab, mixed vegetables, 33.8oz water
before bed- egg/bacon/apple/cinnamon omelet (small portion)
                 8oz hot tea

TRAINING
Part A- 1000m row, mobility, power clean warm up
Part B- EMOTM 10:00- 3 power cleans (touch and go) @ 225#
Part C- 5:00 amrap- 135# squat snatches
            42 reps
Part D- for time- 50 double unders, 1 muscle up, 40 double unders, 
                        2 muscle ups, 30 double unders, 3 muscle ups, 
                        20 double unders, 4 muscle ups, 10 double unders, 
                        5 muscle ups- 5:42
             

130126

NUTRITION
breakfast- scrambled eggs, 4 strips of bacon, 1 banana, 20oz black coffee
snack- walnuts, almonds, dried bananas, 24oz water
lunch- beef w/ mixed peppers, onions, mushrooms
snack- crab w/ carrots and cucumbers wrapped in spinach
          almonds, walnuts, dried bananas, 3 "cuties"
          16.9oz water
dinner- rotisserie chicken, 12oz Perrier

TRAINING
REST DAY 

130125

NUTRITION
breakfast (7:30am)- 3 eggs (over easy), 4 bacon strips, 1/2 avocado, 
                             1 banana
                             24oz water, 10oz black coffee
snack (9:30am)- pistachios, dried bananas
                        24oz water
lunch (12:15pm)- large bowl minestrone soup
                        10oz black coffee 

TRAINING
Part A- 1000m row, mobility, snatch warm up
Part B- Snatch work
            135x1x2
            135x5 (squat)
            155x5 (power)
            155x5 (squat)
            175x5 (power)
            175x5 (squat)
Part C- front squat, 3x10, heavy but fast
            225, 245, 255
Part D- 20:00 amrap- 6 rounds + 4 muscle ups (finished 7th round after time)
            1. 200m run
            2. 5 bar muscle ups
            3. 10 ohs 115#
            4. 20 double unders

130124

NUTRITION
breakfast (6:45am)- 3 eggs (over easy), 3 bacon strips, 1 avocado, 1 banana
                             24oz water
snack (9:30am)- 10oz black coffee
                        pistachios
lunch (12:00pm)- 2 pieces paleo fried chicken, large bowl minestrone soup
                        6 bacon-wrapped asparagus spears
                        10oz black coffee, 24oz water
snack (2:30pm)- 10oz black coffee
                        beef sticks, carrots 
snack (9:30pm)- paleo lemon pie (yum)

TRAINING
REST DAY (wrestling match all night)

130123

NUTRITION
breakfast (6:45am)- 2 eggs w/ egg whites and coconut milk (scrambled)
                               20oz water
                               vitamin D
snack (8:00am)- 1 banana
                          10oz black coffee
snack (9:00am)- 2 lara bars (coconut cream pie, banana nut bread)
                          24oz water
lunch (11:30am)- rotisserie chicken, large bowl of minestrone soup
                           16oz (1 scoop) MusclePharm Amino1
snack (3:15pm)- 5oz beef jerky, 1 banana
                          33.8oz water
post workout (5:30pm)- 16oz (1 scoop) MusclePharm ReCon
dinner (7:00pm)- 2 pieces paleo fried chicken w/ hot sauce
                          12oz Perrier
snack (8:00pm)- 2 pieces paleo chocolate cake (amazing!) w/ strawberries
before bed (9:45pm)- fish oil, vitamin D

TRAINING
Part A- mobility
Part B- 8:00 AMRAP: 3 rounds + 21 reps (141 total reps)
                1. 10 kb (53#) thrusters- right arm
                2. 10 burpees
                3. 10 kb (53#) thrusters- left arm
                4. 10 hand release push ups
           ---Rest 2 minutes---
             6:00 AMRAP: 5 rounds + 5 reps (105 total reps)
                1. 5 kb (53#) thrusters- right arm
                2. 5 burpees
                3. 5 kb (53#) thrusters- left arm
                4. 5 hand release push ups
Part C- C1- 5x3 3-stop snatch pull, rest 45seconds: 135, 155, 175, 185, 205
             C2- 5x15 ghd sit ups, rest 45 seconds: completed
Part D- Chiropractor Appointment

130122

Have been out of commission over the 4-day weekend. Sickness has plagued me big time. Hoping to get back on things starting today. The days off certainly helped the sickness go away quicker than normal though, plus some great help from Bear. 

NUTRITION
breakfast- 1 egg w/ egg whites and coconut milk (scrambled)
               4 bacon strips, piece of paleo banana bread
               juice of greens (YUM (yuck))
               24oz water
snack- 1 banana
          40oz water
          10oz black coffee
lunch- imitation crab, 6 bacon-wrapped asparagus spears
         10oz black coffee, 12oz water
snack- 2 lara bars
          16oz (1 scoop) MusclePharm Amino1
post workout- 16oz (1 scoop) MusclePharm ReCon, 16oz water
dinner- rotisserie chicken (Hyvee), piece of paleo banana bread
          20oz carbonated water

TRAINING
Part A- 5 rope climbs, 4 muscle ups, 30 ring dips (at wrestling practice)
Part B- mobility
Part C- tabata
              1. pull ups- 100
              2. deadlifts 225#- 37
                  alternating pistols- 34
              3. box jumps 24"- 76
              4. t2b- 55
Part D- 20 hr push ups, 30 wall balls, 20 burpees, 30 jumping squats (45#)
             -rest 1 minute-
           15 hr push ups, 25 wall balls, 15 burpees, 25 jumping squats (45#)
             -rest 1 minute-
           10 hr push ups, 20 wall balls, 10 burpees, 20 jumping squats (45#)
           round times- 4:34, 3:52, 2:32 

130117

NUTRITION
breakfast- 3 eggs (over easy), 5 bacon strips
               12oz (1 packet) Emergen-C, 20oz water
throughout morning- ostrim stick, pumpkin seeds
                             32oz water, 10oz black coffee

WORKOUT
Part A- 15 minutes mobility, deadlift warm up
Part B- 3x3 (heavy) deadlift
             155-225-275-315-365 (warm up sets of 3)
             405-425-445
Part C- "Diane" 4:17 (PR- 3:49)
             21-15-9
                deadlifts 225#, handstand push ups

130116

NUTRITION
breakfast- 3 eggs (over easy), 4 bacon strips
               12oz water, 10oz black coffee (w/ espresso) 
               fish oil, vitamin D
snacks- large bowl mixed fruit
           20oz water
           beef sticks
lunch- Qdoba naked burrito w/ chicken, fajita vegetables, lettuce, hot salsa, guacamole
snacks- 10oz water, 10oz black coffee
during/post workout- 16oz (1 scoop) MusclePharm Amino1
dinner (Ruby Tuesday)- ribeye w/ grilled zucchini
                                  40oz water, 12oz hot green tea
before bed- ostrim stick
                  16oz (1/2 scoop) MusclePharm BulletProof, 20oz water

TRAINING
Part A- 10 minutes mobility
Part B- for time: 5:27
                        100 double unders, 25 wall balls, 75 double unders, 25 wall balls, 
                         50 double unders, 25 wall balls
---10 minute break---
Part C- for time: 12:47
                        50 pull ups, 40 burpees, 30 back squats 135#, 40 pull ups, 30 burpees, 
                        20 back squats 135#

130115

NUTRITION
breakfast- 3 eggs (over easy), 5 bacon strips, mixed fruit
               20oz water, fish oil, vitamin D
throughout morning- 24oz black coffee, 16oz (1 scoop) MusclePharm Amino1
                             1 banana, 1 beef stick, pumpkin seeds
lunch- pork, carrots, brussel sprouts, broccoli, celery
snack- 20oz Americano (Starbucks)
          40oz water
before bed- 16oz (1/2 scoop) MusclePharm BulletProof
                 bowl of minestrone soup

TRAINING
REST DAY (wrestling meet all night)

---Feel sickness coming on. Starting to feel drained. Need to continue to get rest and pump fluids through me. 

130114

NUTRITION
breakfast- 3 eggs (over easy), 4 bacon strips
               30oz black coffee
snack- 1 banana
          24oz water
lunch- pork, carrots
          8oz black coffee
snack- 2 beef sticks
preworkout- 16oz (1 scoop) MusclePharm Amino1
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- 2 turkey burgers, 1 chicken braut, mixed vegetables
           24oz water
before bed- 16oz (1/2 scoop) MusclePharm BulletProof

TRAINING
Part A- 15minutes mobility
Part B- 5 rounds, for time: 15:42
             75' burpee broad jump
             4 rope climbs (~14/15ft)
             8 front squats 225# 

130113

NUTRITION
breakfast- paleo biscuits and sausage gravy
                5 bacon strips
                20oz black coffee
snacks- 1 banana, 1 caveman cookie
            16oz water
preworkout- 10oz black coffee (espresso) 
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- chicken, brussel sprouts, broccoli, carrots
before bed- 1 turkey burger, 2 chicken brauts
                  16oz (1/2 scoop) MusclePharm bulletproof 

TRAINING
Part A- 15 minutes mobility, deadlift warm up (155x5, 225x5)
Part B- 3:00 amrap
             1. 7 ball slams 30#
             2. 5 deadlifts 275#
             3. 3 hspu (hands on 45# bumpers)
          - repeat for a total of 4 rounds 
              - rest 1:00 between rounds
          - begin round where you left off previous round 
          - round 1- 4 rounds + 3 ball slams 
          - round 2- 4 rounds + 2 ball slams (8 rounds + 5 ball slams total)
          - round 3- 4 rounds + 2 ball slams (12 rounds + 7 ball slams total)
          - round 4- 4 rounds + 5 deadlifts (16 rounds + 5 deadlifts total)
            (finished out last 3 hspu after buzzer for 17 total rounds)

130112

Nutrition
breakfast- scrambled eggs w/ ham and mixed peppers
                10oz black coffee
throughout day- beef sticks, 1/3 cucumber, 2 lara bars (apple pie and 
                        cherry pie), 32oz water, 12oz black coffee, 
                        16oz (1 scoop) MusclePharm Amino1
dinner- 2 turkey burgers, 2 chicken brauts
           mixed vegetables
before bed- caveman cookie
                  16oz (1/2 scoop) MusclePharm BulletProof

Training
REST DAY

130111

Nutrition
Breakfast- 3 scrambled eggs, 5 bacon slices
               bowl of fruit (blueberries, blackberries, cantaloupe, pineapple)
               20oz black coffee
Snack- pumpkin seeds, 16.9oz water
          tall (12oz) Americano (Starbucks)
Lunch- bowl of minestrone soup, beef sticks, 1 banana
Afternoon- 16oz (1 scoop) MusclePharm Amino1
Pre workout- 10oz black coffee, beef stick
Post workout- 16oz (1 scoop) MusclePharm ReCon
Dinner- 3 pieces pork, sweet potatoes, carrots
            24oz water 
Before bed- 16oz (1/2 scoop) MusclePharm BulletProof
                  1 caveman cookie, fish oil, vitamin D

Training 
Part A- 500m row, mobility (squat, hip, shoulders) 
Part B- 5 rounds, rest 1:1
             1. 20 wall balls 20#
             2. 12 kb swings 70#
             3. 200m row 
           - 1:55, 1:53, 1:56, 1:57, 1:54 
Part C- 20 muscle ups, for time- 4:34 

130110

Nutrition
Breakfast- scrambled eggs w/ ham, tomatoes, mixed peppers, onions, carrots
               bowl of fruit (blueberries, pineapple, blackberries, cantaloupe)
               20oz black coffee
Snack- pistachios, beef jerky, beef stick
          1 liter of water (Fiji)
Lunch- minestrone soup, chicken w/ mixed peppers and onions
          bowl of fruit (blueberries, blackberries, cantaloupe, pineapple)
Afternoon- 10oz black coffee, 12oz (1 scoop) MusclePharm Amino1
Dinner- 3 turkey burgers, 1 banana, 16.9oz water
Bed bed- 16oz (1/2 scoop) MusclePharm BulletProof

Training
Rest Day

130109

Nutrition
Breakfast- scrambled eggs w/ mixed peppers, 5 bacon slices
                   fruit (blackberries, blueberries, cantaloupe, pineapple)
                   12oz water, 16oz black coffee
Snack- pistachios, 1 banana
             16.9oz water, 10oz black coffee 
Lunch- chicken w/ mixed peppers and onions, 1 piece of salmon, pistachios
            12oz water, 160oz (1 scoop) MusclePharm Amino1
Afternoon- 4oz beef jerky
                  32oz water
Post workout- 16oz (1 scoop) MusclePharm ReCon
Dinner- bowl of butternut squash soup, bowl of minestrone soup
             16oz water
Snack- beef sticks, 8oz water
Before bed- 16oz (1/2 scoop) MusclePharm BulletProof

Training 
Part A- 7x2 3-stop snatch pull (below knee, above knee, full extension), rest 60seconds
             -155, 205, 225, 245, 265, 280, 280
Part B- Tabata (:20 on, :10 off x 8 rounds each exercise), total reps
             1. burpee box jumps 20"- 42 reps
             2. ghd sit ups- 58 reps
             3. lateral jumps 20"- 202 reps
             4. hip/back extensions- 105 reps 

130108

Nutrition

Breakfast- scrambled eggs

               5 bacon slices

               blueberries, blackberries, cantaloupe

               10oz black coffee 

Mid-morning- pistachios, beef jerky
                   1 liter water (Fiji), 10oz black coffee
Lunch- chicken w/ mixed peppers and onions
          bow of fruit (blueberries, blackberries, cantaloupe) 
Afternoon- 10oz black coffee
During/Post workout- 16oz (1 scoop) MusclePharm Amino1
Dinner- 2 turkey burgers, beef stick
           12oz water
Before bed- 16oz (1/2 scoop) MusclePharm Bullet Proof
                 beef sticks

Training
Part A- mobility, squat warm up (45x5, 135x5, 185x3, 225x2, 275x2)
Part B- 20RM back squat @ 330# (achieved 17reps on 121230)
             --completed all 20reps 
Part C- Metcon- 30 man makers (45#) for time (12:58)
                       **25 double EMOTM starting at minute #1

130107

Nutrition 

Breakfast- scrambled eggs w/ ham and green peppers 
                bowl of blueberries 
                20oz black coffee 
Mid morning- 4oz jerky, pistachios
Lunch- 2 pieces wild caught salmon 
           Sweet potatoes w/ olive oil, cinnamon, and a splash of honey 
           24oz water, 10oz black coffee 
Afternoon- pistachios 
Post workout- 16oz (1 scoop) MusclePharm Recon
Dinner- chicken w/ mixed peppers and onions
            24oz water 
Evening- 32oz water
Before bed- beef sticks
                 16oz (1/2 scoop) MusclePharm Bullet Proof

Training 

Part A- "JT"- 21-15-9 (10:13)
                    1. handstand push ups
                    2. Ring dips 
                    3. Ring push ups 
Part B- 1. Barbell (front rack) step ups 3x8 each leg- 95, 95, 95
           2. kb swings 70# 3x20 
           3. 3xME t2b- 13, 16, 15 (grip was smoked) 
             ---rest 45 seconds between sets

130106

Nutrition
Breakfast
   5 pieces bacon, 4 sausage patties
   bowl of blueberries
   20oz black coffee
Afternoon
   crab meat, 3oz jerky
   16oz water, 16oz (1 scoop) MusclePharm Amino1
Post Workout
   16oz (1 scoop) MusclePharm ReCon
   almonds and walnuts
Dinner
   2 pieces salmon w/ olive oil and spices
   mixed vegetables
   sweet potatoes w/ cinnamon, olive oil, walnuts, splash of honey
   32oz water
Before bed
   16oz (1/2 scoop) MusclePharm Bullet Proof
   pistachios (lots and lots) 

Training
Part A- 500m row (~2:05 pace)
Part B- 60 t2b (4 sets or less), ~1 minute rest
            sets of 20, 15, 15, 10 
Part C- 3x5 hang snatch hi-pull, rest 60seconds
            135, 155, 175
Part D- 3x5 hang clean hi-pull, rest 60seconds
            185, 205, 205
Part E- 5 rounds, for time (10:00)
            12 burpees
            10 one-arm snatch (right arm (left wrist injury)) 95# 

130105

Nutrition
Morning
   5 paleo pancakes, 3 bacon
   12oz water, 12oz black coffee
Throughout Day and Night (at a wrestling meet 7am-10pm) 
   spinach w/ crab meat, hard boiled eggs
   paleo granola, 4oz beef jerky
   1 banana, pineapple
   carrots, hard boiled eggs
   24oz water, 16oz (1 scoop) MusclePharm Amino1

Training
Rest Day

130104

Nutrition
Morning
   3 scrambled eggs, 2 sausage patties
   20oz black coffee
Post Workout
   16oz (1 scoop) MusclePharm Recon
Lunch
   spaghetti squash w/ meatballs, homemade tomato sauce
   brussel sprouts, broccoli
Afternoon
   paleo granola, baked sweet potato fries
   16oz (1 scoop) MusclePharm Amino1, 20oz black coffee
Evening
   8 pieces roasted chicken
   20oz water
   16oz (1/2 scoop) MusclePharm Bullet Proof

Training
Part A- Front Squats (3-3-3-2-2-1-1)
                315, 325, 335, 350, 360, 375 (f) - skipped final set due to fail + time restrictions
Part B- Metcon- 5 rounds, rest 1:1
                20 jumping squats (45# barbell)
                20 box jumps (20")
                20 kb swings (2 pood)
                2:03, 2:03, 2:02, 2:18, 2:28 

130103

Nutrition
Morning
   12oz black coffee
   3 eggs, 4 bacon, 1/2 avocado
   12oz water
Mid-Morning
   pistachios (salt and pepper)
   10oz black coffee
   8oz water
Lunch
   spaghetti squash w/ ground beef
   celery w/ almond butter
Before Workout
   baked sweet potato fries
Post Workout
   6oz progenex 
   16oz (1 scoop) MusclePharm Amino1
   pineapple, 2oz turkey jerky
Dinner
   spaghetti squash w/ ground beef/turkey meatballs and homemade tomato sauce
   broccoli
Before bed
   16oz (1/2 scoop) MusclePharm Bullet Proof
   fish oil, vitamin D
   12oz water

Training
Part A- Endurance Metcon
                3 rounds, for time
                    1. 750m row
                    2. 50 deficit (45# plates) push ups 
Part B-20 minutes mobility 
 

130102

Nutrition

Morning- 12oz black coffee, 3 eggs (over easy), 2 bacon (uncured), 12oz water, fish oil, vitamin D

Afternoon: 4oz beef jerky, nuts and seeds, 12oz water, 12oz black coffee

Post Workout: 16oz MusclePharm Recon (1 scoop)

Evening: 32oz water, 4 oz turkey jerky, pineapple, spaghetti squash w/ ground beef and extra virgin olive oil

Before bed: 16oz (1/2 scoop) MusclePharm BulletProof


Training

Part A- 3 rounds, for time   (13:31)
                1. 50 double unders
                2. 10 muscle ups
                3. 10 handstand push ups (w/ 2" deficit)
   ---Rest 5 minutes---
Part B- 21-15-9   (6:58)
                1. back extensions
                2. ring dips
                3. GHD sit ups

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Nutrition: 

Morning- 20oz black coffee, 8oz water, 3 eggs (over easy), 3 bacon (uncured), 1 banana

Afternoon- 24oz water, 4oz beef jerky, 12oz coffee, nuts and seeds, fish oil, vitamin D

During/Post workout- 16oz MusclePharm Amino1 (1 scoop)

Evening- 20oz water, chicken breast w/ creamy sundried tomato sauce, beets, broccoli, 24oz water


Training: 

Part A- Deadlift- 3 reps EMOTM for 10:00 (30 total reps)
                      - progressive, heavy but perfect, touch and go
                      -225, 275, 295, 315, 335, 355, 375, 385, 395, 405
Part B- Conditioning
                    1. 21-15-9   (3:35)                   Rest 2 minutes     2. 3 rounds, for time  (4:40)
                          a. goblet squat (70# kb)                                    a. 12 c2b pull ups
                          b. box jumps (24")                                            b. 12 back squats 225#
Part C-Midline- 3x20 hollow rocks, 60 second rest