NUTRITION
breakfast- 4 eggs (4 pro), 1oz sliced ham (1 pro)
(5 block) 1 orange (2 carb), 1 banana (3 carb)
6 tbsp hummus (~5 fat)
33.8oz water, 20oz black coffee
snack- 1 jack's link jerky stick (3 pro)
(3-4 bl) 1 orange (2 carb), 1/5 cup granola (2 carb)
1/8 cup halved pecans (3 fat)
16.9oz water
lunch- 5oz sliced ham (5 pro)
(5 bl) 1 cup cooked white rice (5 carb)
1/5 cup halved pecans (~5 fat)
16.9oz water, 10oz black coffee
snack- MetRx protein bar, slim jim monster stick
cup of grapes, snack size twix, snack size milky way, craisins
cashews
dinner- @ Subway
steak and cheese on flatbread
w/ lettuce, american cheese, tomatoes, green peppers, onions,
cucumbers, chipotle southwest sauce
16oz water
snack- honey roasted peanuts
33.8oz Perrier
TRAINING
REST DAY
Thursday, February 28, 2013
Wednesday, February 27, 2013
130227
NUTRITION
breakfast- 4 eggs (4 pro), 3 bacon strips (1 pro), 1oz sliced ham (1 pro)
(6 block) 1/2 avocado (5 fat), 1 tbsp hummus (1 fat)
1 1/3 banana (4 carb), 1 orange (2 carb)
20oz water, 20oz black coffee
snack- 4oz sliced ham (4 pro)
(4 bl) 1 orange (2 carb), 1/4 cup granola (2 carb)
1/8 cup pecans (4 fat)
33.8oz water
lunch- 5oz pork ribs (5 pro)
(5 bl) 1 cup cooked white rice (5 carb)
1/6 cup pecans (5 fat)
preworkout- 2 tbsp peanut butter
16.9oz water, 12oz Americano (starbucks)
post workout- 16oz (1 scoop) MusclePharm ReCon
MetRx protein bar
dinner- leftover Pizza Hut
hamburger pizza, pepperoni pizza, 1 breadstick, 4 wings
20oz sprite
snack- 2 spoons gilato, frozen greek yogurt covered mangoes, 32oz water
TRAINING
part a- 1000m row, arm swings, 3 rounds of: 3 muscle ups, 5 ball slams,
handstand walk
part b- EMOTM for 10:00- 6 hspu w/ 2" deficit
part c- "Helen's brother"
3 rounds, for time: 9:36
1. 400m row
2. 21 kb swings 24kg
3. 12 c2b pull ups
breakfast- 4 eggs (4 pro), 3 bacon strips (1 pro), 1oz sliced ham (1 pro)
(6 block) 1/2 avocado (5 fat), 1 tbsp hummus (1 fat)
1 1/3 banana (4 carb), 1 orange (2 carb)
20oz water, 20oz black coffee
snack- 4oz sliced ham (4 pro)
(4 bl) 1 orange (2 carb), 1/4 cup granola (2 carb)
1/8 cup pecans (4 fat)
33.8oz water
lunch- 5oz pork ribs (5 pro)
(5 bl) 1 cup cooked white rice (5 carb)
1/6 cup pecans (5 fat)
preworkout- 2 tbsp peanut butter
16.9oz water, 12oz Americano (starbucks)
post workout- 16oz (1 scoop) MusclePharm ReCon
MetRx protein bar
dinner- leftover Pizza Hut
hamburger pizza, pepperoni pizza, 1 breadstick, 4 wings
20oz sprite
snack- 2 spoons gilato, frozen greek yogurt covered mangoes, 32oz water
TRAINING
part a- 1000m row, arm swings, 3 rounds of: 3 muscle ups, 5 ball slams,
handstand walk
part b- EMOTM for 10:00- 6 hspu w/ 2" deficit
part c- "Helen's brother"
3 rounds, for time: 9:36
1. 400m row
2. 21 kb swings 24kg
3. 12 c2b pull ups
Tuesday, February 26, 2013
130226
NUTRITION
breakfast- 3 eggs (3 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro)
(5 block) 1 banana (3 carb), 1 orange (2 carb)
1/3 avocado (3.5 fat), 1.5 tbsp hummus (1.5 fat)
24oz Perrier, 20oz black coffee
snack- 4oz sliced ham (4 pro)
(4 block) 1 orange (2 carb), 2/3 banana (2 carb)
9 almonds (3 fat), 3 pecan halves (1 fat)
33.8oz water
lunch - 5oz pork ribs (5 carb)
(5 block) 1 cup cooked white rice (5 carb)
handful of pecans (~5 fat)
16.9oz water
preworkout- lara bar (cherry pie)
16oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm ReCon
granola
dinner- Pizza Hut- hamburger pizza, pepperoni pizza, breaksticks, wings
(cheat) 33.8oz Perrier, 20oz water
TRAINING
part a- 1000m row, mobility, handstand walk/turn practice
part b- 30 muscle ups, for time: 5:58
part c- 7x1 clean + split jerk + 2 front squats
225-245-260-275-285-295-305
part d- 4 rounds, 3:00 rounds, 2:00 between rounds
1. row 350m
2. use remainder of rounds for max push ups
push ups per round- 46, 44, 34, 36 (160 total reps)
breakfast- 3 eggs (3 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro)
(5 block) 1 banana (3 carb), 1 orange (2 carb)
1/3 avocado (3.5 fat), 1.5 tbsp hummus (1.5 fat)
24oz Perrier, 20oz black coffee
snack- 4oz sliced ham (4 pro)
(4 block) 1 orange (2 carb), 2/3 banana (2 carb)
9 almonds (3 fat), 3 pecan halves (1 fat)
33.8oz water
lunch - 5oz pork ribs (5 carb)
(5 block) 1 cup cooked white rice (5 carb)
handful of pecans (~5 fat)
16.9oz water
preworkout- lara bar (cherry pie)
16oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm ReCon
granola
dinner- Pizza Hut- hamburger pizza, pepperoni pizza, breaksticks, wings
(cheat) 33.8oz Perrier, 20oz water
TRAINING
part a- 1000m row, mobility, handstand walk/turn practice
part b- 30 muscle ups, for time: 5:58
part c- 7x1 clean + split jerk + 2 front squats
225-245-260-275-285-295-305
part d- 4 rounds, 3:00 rounds, 2:00 between rounds
1. row 350m
2. use remainder of rounds for max push ups
push ups per round- 46, 44, 34, 36 (160 total reps)
Monday, February 25, 2013
130225
NUTRITION
breakfast- @ Village Inn- "Ultimate Breakfast"
2 eggs (2 pro), 2 bacon (.5 pro), 2 sausage (.5 pro)
ham (3 pro), hashbrowns (~4-5 ca), fruit (~1-2 ca)
10oz water, 20oz black coffee
snack- 2oz beef jerky (4 pro)
(4 block) 1 banana (3 carb), 1/8 cup granola (1 carb)
12 butter toffee almonds (4 fat)
33.8oz Perrier, 16.9oz water
lunch- 2 starkist lemon pepper tuna packets (5 pro)
(5 block) 1 orange (2 carb), 1/3 cup granola (3 carb)
15 butter toffee almond (5 fat)
20oz black coffee
preworkout- 2 tbsp peanut butter
post workout- 16oz (1 scoop) MusclePharm Amino1
dinner- homemade paleo broccoli beef
beef, broccoli, carrots w/ rice
16oz water
16oz probiotic drink
snack- 3 spoons gilato, 24oz Perrier
TRAINING
"active recovery" day
part a- 5000m row- 20:13
part b- 15:00 yoga
part c- wrestling
breakfast- @ Village Inn- "Ultimate Breakfast"
2 eggs (2 pro), 2 bacon (.5 pro), 2 sausage (.5 pro)
ham (3 pro), hashbrowns (~4-5 ca), fruit (~1-2 ca)
10oz water, 20oz black coffee
snack- 2oz beef jerky (4 pro)
(4 block) 1 banana (3 carb), 1/8 cup granola (1 carb)
12 butter toffee almonds (4 fat)
33.8oz Perrier, 16.9oz water
lunch- 2 starkist lemon pepper tuna packets (5 pro)
(5 block) 1 orange (2 carb), 1/3 cup granola (3 carb)
15 butter toffee almond (5 fat)
20oz black coffee
preworkout- 2 tbsp peanut butter
post workout- 16oz (1 scoop) MusclePharm Amino1
dinner- homemade paleo broccoli beef
beef, broccoli, carrots w/ rice
16oz water
16oz probiotic drink
snack- 3 spoons gilato, 24oz Perrier
TRAINING
"active recovery" day
part a- 5000m row- 20:13
part b- 15:00 yoga
part c- wrestling
Sunday, February 24, 2013
130224
NUTRITION
breakfast- 3 eggs (3 pro), 1/2 cup egg whites (2 pro), 3 sausage links (1 pro)
(6 block) 1 banana (3 carb), 1 orange (2 carb), dried mangoes (1 carb)
1/4 avocado (2.5 fat), 4 tbsp hummus (3.5 fat)
20oz black coffee
preworkout- 24oz water, 12oz Americano
post workout- 16oz (1 scoop) MusclePharm ReCon
lunch/dinner- @ Blue sushi- calamari, tan roll, super asparagus roll, philly roll
48oz water, 20oz tea
snack- piece of paleo banana bread, 1 spoon gilato
10oz "sleepytime" tea
TRAINING
part a- 1000m row, mobility, shoulder 2 overhead (warm up sets)
part b- "open workout 12.3": 18:00 amrap:
1. 15 box jumps 24"
2. 12 shoulder 2 overhead 115#
3. 9 toes 2 bar
---12 rounds + 3 box jumps (435 total reps)---
**finished 13th round after time was up**
**score in 2012 open: 11 rounds + 5 box jumps (401 total reps)**
breakfast- 3 eggs (3 pro), 1/2 cup egg whites (2 pro), 3 sausage links (1 pro)
(6 block) 1 banana (3 carb), 1 orange (2 carb), dried mangoes (1 carb)
1/4 avocado (2.5 fat), 4 tbsp hummus (3.5 fat)
20oz black coffee
preworkout- 24oz water, 12oz Americano
post workout- 16oz (1 scoop) MusclePharm ReCon
lunch/dinner- @ Blue sushi- calamari, tan roll, super asparagus roll, philly roll
48oz water, 20oz tea
snack- piece of paleo banana bread, 1 spoon gilato
10oz "sleepytime" tea
TRAINING
part a- 1000m row, mobility, shoulder 2 overhead (warm up sets)
part b- "open workout 12.3": 18:00 amrap:
1. 15 box jumps 24"
2. 12 shoulder 2 overhead 115#
3. 9 toes 2 bar
---12 rounds + 3 box jumps (435 total reps)---
**finished 13th round after time was up**
**score in 2012 open: 11 rounds + 5 box jumps (401 total reps)**
Saturday, February 23, 2013
130223
NUTRITION
pre workout- 10oz black coffee
post workout- 16oz (1 scoop) MusclePharm ReCon
breakfast- @ Egg and I
"Texas Skillet"- steak strips w/ 2 over easy eggs, peppers, onions,
mushrooms and cheese over breakfast potatoes
english muffin w/ butter
40oz water, 20oz black coffee
lunch- 3oz pork ribs
1/2 avocado
1 orange, piece of paleo banana bread
16oz (1 scoop) MusclePharm Amino1
snack- dried mangoes
24oz water
dinner- 5oz ground ostrich (5 pro)
(5 block) 3/4 cup tomatoes (2 carb), 2/3 cup cooked white rice (3 carb)
1/4 avocado (2.5 fat), 3 tbsp hummus (2.5 fat)
20oz water
snack- 3 spoons gilato
10oz "sleepytime" tea
TRAINING
part a- 1000m row, mobility
part b- work up to a heavy single snatch
-135x1x4, 155x1x2, 175x1x2, 185x1, 205x1, 225x1, 245xf, x1, 255xf
-wasn't feeling these today
part c- 4 rounds, for time: 10:52
1. 5 muscle ups
2. 10 overhead squats 120#
3. 15 t2b
part d- 1000m row (cool down)
pre workout- 10oz black coffee
post workout- 16oz (1 scoop) MusclePharm ReCon
breakfast- @ Egg and I
"Texas Skillet"- steak strips w/ 2 over easy eggs, peppers, onions,
mushrooms and cheese over breakfast potatoes
english muffin w/ butter
40oz water, 20oz black coffee
lunch- 3oz pork ribs
1/2 avocado
1 orange, piece of paleo banana bread
16oz (1 scoop) MusclePharm Amino1
snack- dried mangoes
24oz water
dinner- 5oz ground ostrich (5 pro)
(5 block) 3/4 cup tomatoes (2 carb), 2/3 cup cooked white rice (3 carb)
1/4 avocado (2.5 fat), 3 tbsp hummus (2.5 fat)
20oz water
snack- 3 spoons gilato
10oz "sleepytime" tea
TRAINING
part a- 1000m row, mobility
part b- work up to a heavy single snatch
-135x1x4, 155x1x2, 175x1x2, 185x1, 205x1, 225x1, 245xf, x1, 255xf
-wasn't feeling these today
part c- 4 rounds, for time: 10:52
1. 5 muscle ups
2. 10 overhead squats 120#
3. 15 t2b
part d- 1000m row (cool down)
Friday, February 22, 2013
130222
NUTRITION
breakfast- 3 eggs (3 pro), 1/4 cup egg whites (1 pro), 3 bacon strips (1 pro),
(6 block) 3 sausage links (1 pro)
1/2 avocado (5 fat), 1 tbsp hummus (1 fat)
1 banana (3 carb), 1 orange (2 carb), 1 kiwi (1 carb)
20oz Americano (starbucks)
lunch- 5oz pork ribs (5 pro)
(5 block) 1 cup cooked white rice (5 carb)
15 butter toffee almonds (5 fat)
40oz water
preworkout- power bar
12oz Americano
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- @ Margaritas
enchilada plate w/ 1 beef, 1 chicken, 1 cheese
rice, lettuce, tomatoes, sour cream
chips and salsa
24 oz water, 1 sam adams, 1 bud light black crown
TRAINING
part a- 1000m row, mobility, push press (warm up sets)
part b- EMOTM for 10:00- 5 push press @ 165#
part c- for time and reps: total time- 17:07 (including transition to rower)
buy-in: 75 wall balls (2:28)
--then, no rest:--
10:00 amrap (9 rounds + 7 reps, finished 10th after row)
5 deadlifts 275#
7 hand release push ups
9 pull ups
--then, no rest:--
buy-out: 1000m row (3:49)
breakfast- 3 eggs (3 pro), 1/4 cup egg whites (1 pro), 3 bacon strips (1 pro),
(6 block) 3 sausage links (1 pro)
1/2 avocado (5 fat), 1 tbsp hummus (1 fat)
1 banana (3 carb), 1 orange (2 carb), 1 kiwi (1 carb)
20oz Americano (starbucks)
lunch- 5oz pork ribs (5 pro)
(5 block) 1 cup cooked white rice (5 carb)
15 butter toffee almonds (5 fat)
40oz water
preworkout- power bar
12oz Americano
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- @ Margaritas
enchilada plate w/ 1 beef, 1 chicken, 1 cheese
rice, lettuce, tomatoes, sour cream
chips and salsa
24 oz water, 1 sam adams, 1 bud light black crown
TRAINING
part a- 1000m row, mobility, push press (warm up sets)
part b- EMOTM for 10:00- 5 push press @ 165#
part c- for time and reps: total time- 17:07 (including transition to rower)
buy-in: 75 wall balls (2:28)
--then, no rest:--
10:00 amrap (9 rounds + 7 reps, finished 10th after row)
5 deadlifts 275#
7 hand release push ups
9 pull ups
--then, no rest:--
buy-out: 1000m row (3:49)
130221
NUTRITION
breakfast- 3 eggs (3 pro), 1/2 cup egg whites (2 pro), 3 bacon strips (1 pro)
(6 block) 1/2 cup breakfast potatoes (3 carb), 1 banana (3 carb)
8 tbsp hummus (6 fat), 20oz black coffee
lunch- 5oz beef (5 pro)
(5 block) 2 cups asparagus (1 carb), 1 orange (2 carb), 1/4 cup granola (2 c)
1/2 avocado (5 fat)
dinner- shredded steak w/ mixed peppers
(???) 2 tbsp peanut butter (5 fat)
24oz water
snack- piece of paleo banana bread, 10oz "sleepytime" tea, 2 spoonfuls gilato
TRAINING
REST DAY (15:00 of mobility)
breakfast- 3 eggs (3 pro), 1/2 cup egg whites (2 pro), 3 bacon strips (1 pro)
(6 block) 1/2 cup breakfast potatoes (3 carb), 1 banana (3 carb)
8 tbsp hummus (6 fat), 20oz black coffee
lunch- 5oz beef (5 pro)
(5 block) 2 cups asparagus (1 carb), 1 orange (2 carb), 1/4 cup granola (2 c)
1/2 avocado (5 fat)
dinner- shredded steak w/ mixed peppers
(???) 2 tbsp peanut butter (5 fat)
24oz water
snack- piece of paleo banana bread, 10oz "sleepytime" tea, 2 spoonfuls gilato
TRAINING
REST DAY (15:00 of mobility)
Wednesday, February 20, 2013
130220
NUTRITION
breakfast- 4 eggs (4 pro), 3 strips bacon (1 pro)
(5 block) 1/2 avocado (5 fat)
banana (3 carb), orange (2 carb)
20oz water
snack- 1.5 chicken sausages (3 pro)
(3 block) 1 banana (3 carb)
9 butter toffee almonds (3 fat)
20oz black coffee
lunch- jack's links beef jerky (3 pro), 1 lemon pepper tuna packet (2.5 pro)
(5 block) 1 cup cooked white rice (5 carb)
15 butter toffee almonds (5 fat)
20oz water
preworkout- "nutrition" bar, granola
12oz black coffee (Americano from Taza)
postworkout- 16oz (1 scoop) MusclePharm ReCon
frooties (lots and lots)
dinner- Applebee's- mozzarella sticks, quesadillas
(cheat) quesadilla burger, fries
32oz sierra mist, 12oz water
TRAINING
part a- 1000m row, mobility, snatch balance (warm up sets)
part b- 5x2 snatch balance, AHAP, rest 90 seconds
-165, 185, 205, 225, 250
part c- 4x4 (each leg) front rack lunge, heavy, rest 90 seconds
-135, 155, 175, 205
part d- 8 rounds, for time: 14:27
1. rope climb- 1-1-1-1-1-1-1-1
2. bar muscle ups- 2-3-4-5-5-4-3-2
3. ring dips- 8-8-8-8-8-8-8-8
4. double unders- 25-25-25-25-25-25-25-25
breakfast- 4 eggs (4 pro), 3 strips bacon (1 pro)
(5 block) 1/2 avocado (5 fat)
banana (3 carb), orange (2 carb)
20oz water
snack- 1.5 chicken sausages (3 pro)
(3 block) 1 banana (3 carb)
9 butter toffee almonds (3 fat)
20oz black coffee
lunch- jack's links beef jerky (3 pro), 1 lemon pepper tuna packet (2.5 pro)
(5 block) 1 cup cooked white rice (5 carb)
15 butter toffee almonds (5 fat)
20oz water
preworkout- "nutrition" bar, granola
12oz black coffee (Americano from Taza)
postworkout- 16oz (1 scoop) MusclePharm ReCon
frooties (lots and lots)
dinner- Applebee's- mozzarella sticks, quesadillas
(cheat) quesadilla burger, fries
32oz sierra mist, 12oz water
TRAINING
part a- 1000m row, mobility, snatch balance (warm up sets)
part b- 5x2 snatch balance, AHAP, rest 90 seconds
-165, 185, 205, 225, 250
part c- 4x4 (each leg) front rack lunge, heavy, rest 90 seconds
-135, 155, 175, 205
part d- 8 rounds, for time: 14:27
1. rope climb- 1-1-1-1-1-1-1-1
2. bar muscle ups- 2-3-4-5-5-4-3-2
3. ring dips- 8-8-8-8-8-8-8-8
4. double unders- 25-25-25-25-25-25-25-25
Tuesday, February 19, 2013
130219
NUTRITION
breakfast- 3 eggs (3 pro), 3 bacon strips (1 pro), 2 sausage links (~1 pro)
(5 block) 1 orange (2 carb), 1 banana (3 carb)
1/2 avocado (5 fat)
20oz black coffee
snack- 1 beef stick (3 pro)
(3-4 block) 1/3 cup granola (3 carb)
12 almonds (4 fat)
20oz water
lunch- 2.5 chicken sausages (5 pro)
(5 block) 1 cup cooked white rice (5 carb)
15 butter toffee almonds (5 fat)
10oz black coffee
snack/preworkout- "nutrition" bar
(???) dried mangoes
2 bacon strips
20oz Perrier
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- 5 chicken legs (small)
(???) 1/2 avocado (5 fat)
dried mangoes
20oz water
***post workout, becoming less concerned about even blocks, more concerned with getting the food into my body. as long as I have a good amount of each nutrient, I am happy with the meal.***
TRAINING
part a- mobility, squat/push jerk warm up
part b- 8:00 amrap: 6 rounds
1. 3 push jerk 185#
2. 6 bar facing burpees
3. 9 c2b pull ups
---2:00 rest---
part c- 3:00 amrap: 32 reps
225# back squats
---2:00 rest---
part d- 6:00 amrap: 4 rounds
1. 3 push jerk 205#
2. 6 bar facing burpees
3. 9 c2b pull ups
breakfast- 3 eggs (3 pro), 3 bacon strips (1 pro), 2 sausage links (~1 pro)
(5 block) 1 orange (2 carb), 1 banana (3 carb)
1/2 avocado (5 fat)
20oz black coffee
snack- 1 beef stick (3 pro)
(3-4 block) 1/3 cup granola (3 carb)
12 almonds (4 fat)
20oz water
lunch- 2.5 chicken sausages (5 pro)
(5 block) 1 cup cooked white rice (5 carb)
15 butter toffee almonds (5 fat)
10oz black coffee
snack/preworkout- "nutrition" bar
(???) dried mangoes
2 bacon strips
20oz Perrier
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- 5 chicken legs (small)
(???) 1/2 avocado (5 fat)
dried mangoes
20oz water
***post workout, becoming less concerned about even blocks, more concerned with getting the food into my body. as long as I have a good amount of each nutrient, I am happy with the meal.***
TRAINING
part a- mobility, squat/push jerk warm up
part b- 8:00 amrap: 6 rounds
1. 3 push jerk 185#
2. 6 bar facing burpees
3. 9 c2b pull ups
---2:00 rest---
part c- 3:00 amrap: 32 reps
225# back squats
---2:00 rest---
part d- 6:00 amrap: 4 rounds
1. 3 push jerk 205#
2. 6 bar facing burpees
3. 9 c2b pull ups
Monday, February 18, 2013
130218
NUTRITION
breakfast- 3 eggs (3 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro)
(5 block) 2 oranges (4 carb), 4 strawberries (1 carb)
1/2 avocado (5 fat)
20oz water
snack- 4oz beef jerky (4 pro)
(4 block 2 oranges (4 carb)
+ treat)12 butter toffee almonds (4 fat)
20oz black coffee
*banana nut muffin
lunch- 5oz elk (5 pro)
(5 block) 1 cup cooked white rice (5 carb)
15 butter toffee almonds (5 fat)
40oz water
pre workout- "nutrition" bar
post workout- 16oz (1 scoop) MusclePharm ReCon
dried mangoes
dinner- 2 pieces of salmon w/ mayo and almonds
(???) lots of green beans and carrot fries
24oz Perrier
TRAINING
part a- 1000m row, mobility, ohs
part b- EMOTM for 7:00- 3 ohs (heavy)
-185, 205, 215, 225, 225, 225, 225
part c- 3 rounds, for time: 13:15
1. 21 t2b
2. 15 thrusters 155#
3. 9 parallette hspu (w/ deficit)
part d- 1000m row (cool down)
breakfast- 3 eggs (3 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro)
(5 block) 2 oranges (4 carb), 4 strawberries (1 carb)
1/2 avocado (5 fat)
20oz water
snack- 4oz beef jerky (4 pro)
(4 block 2 oranges (4 carb)
+ treat)12 butter toffee almonds (4 fat)
20oz black coffee
*banana nut muffin
lunch- 5oz elk (5 pro)
(5 block) 1 cup cooked white rice (5 carb)
15 butter toffee almonds (5 fat)
40oz water
pre workout- "nutrition" bar
post workout- 16oz (1 scoop) MusclePharm ReCon
dried mangoes
dinner- 2 pieces of salmon w/ mayo and almonds
(???) lots of green beans and carrot fries
24oz Perrier
TRAINING
part a- 1000m row, mobility, ohs
part b- EMOTM for 7:00- 3 ohs (heavy)
-185, 205, 215, 225, 225, 225, 225
part c- 3 rounds, for time: 13:15
1. 21 t2b
2. 15 thrusters 155#
3. 9 parallette hspu (w/ deficit)
part d- 1000m row (cool down)
130217
Had an awesome weekend at the state tournament this weekend. My nutrition was far from Zone and the quality of the food is not something I need to log or keep records of. Took Friday and Saturday off from training due to a busy wrestling schedule.
TRAINING
part a- 800m run, mobility, snatch warm up
part b- EMTOM for 10:00- 3 UB power snatch @ 175#
part c- 20:00 amrap: 7 rounds + 1 ghd sit up (finished 8th round after time)
1. 5 muscle ups
2. 10 ghd sit ups
3. 15 wall ball shots
TRAINING
part a- 800m run, mobility, snatch warm up
part b- EMTOM for 10:00- 3 UB power snatch @ 175#
part c- 20:00 amrap: 7 rounds + 1 ghd sit up (finished 8th round after time)
1. 5 muscle ups
2. 10 ghd sit ups
3. 15 wall ball shots
130214
TRAINING (in Des Moines for state tournament)
for time: 15:48
70 burpees
60 ball slams 30#
50 double unders
40 air squats
30 alternating 1-arm kb snatch 53#
20 alternating pistols
10 double-arm kb clean and jerk 70#
for time: 15:48
70 burpees
60 ball slams 30#
50 double unders
40 air squats
30 alternating 1-arm kb snatch 53#
20 alternating pistols
10 double-arm kb clean and jerk 70#
Wednesday, February 13, 2013
130213
NUTRITION
breakfast- 4 eggs (4 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro)
(6 block) 1 orange (2 carb), 1 banana (3 carb), 2 dried mango pieces (1 carb)
1/2 avocado (5 fat), 2 tbsp hummus (1 fat)
33.8oz perrier
snack- 4oz pork/chicken (4 pro)
(4 block) 4 dried mango pieces (2 carb), 1 orange (2 carb)
12 almonds (4 fat)
20oz black coffee
lunch- 3oz chicken leg (3 pro), 1 chicken sausage (2 pro)
(5 block) 1 cup cooked white rice (5 carb)
15 almonds (5 fat)
24oz water
TRAINING
part a- jog, mobility, clean warm up
part b- 5x1 clean + hang clean + front squat, rest :90
-225, 245, 255, 265, 280
***was supposed to be 5x2, but completely forgot and did 5x1***
part c- 21-15-9: 9:45
1. deficit hspu (hands on 45# plates)
2. wall ball 2-for-1's
3. deficit push ups (hands on 55# plates)
part d- 3x12 back squats, rest :90, heavy
265-275-280
breakfast- 4 eggs (4 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro)
(6 block) 1 orange (2 carb), 1 banana (3 carb), 2 dried mango pieces (1 carb)
1/2 avocado (5 fat), 2 tbsp hummus (1 fat)
33.8oz perrier
snack- 4oz pork/chicken (4 pro)
(4 block) 4 dried mango pieces (2 carb), 1 orange (2 carb)
12 almonds (4 fat)
20oz black coffee
lunch- 3oz chicken leg (3 pro), 1 chicken sausage (2 pro)
(5 block) 1 cup cooked white rice (5 carb)
15 almonds (5 fat)
24oz water
TRAINING
part a- jog, mobility, clean warm up
part b- 5x1 clean + hang clean + front squat, rest :90
-225, 245, 255, 265, 280
***was supposed to be 5x2, but completely forgot and did 5x1***
part c- 21-15-9: 9:45
1. deficit hspu (hands on 45# plates)
2. wall ball 2-for-1's
3. deficit push ups (hands on 55# plates)
part d- 3x12 back squats, rest :90, heavy
265-275-280
Tuesday, February 12, 2013
130212
NUTRITION
breakfast- 4 eggs (4 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro)
1/2 cup dry oats + 1 cup water (3 carb), 1 banana (3 carb)
2 tbsp almond butter (5 fat), 2 tbsp hummus (1 fat)
33.8oz Perrier
snack- 1 packet tuna (~3 pro), 1oz chicken (1 pro)
(4 block 2 oranges (4 carb)
-fat) forgot my almonds at home, so not fat. will get extra fat later
20oz black coffee
lunch- 5oz chicken legs (5 pro)
(5 block 1 cup cooked white rice (5 carb)
-fat) same as snack. no almonds at school. slacking on fat.
20oz water
snack- 1 packet of salmon (2 pro)
(2-4 block) 1 orange (2 carb)
12 almonds (4 fat)
large iced coffee
during workout- 20oz water
post workout- 16oz (1 scoop) MusclePharm ReCon, 16oz Pom tea
dinner- 3 chicken sausages (6 pro)
(6 block) 1 orange (2 carb), 1 banana (3 carb), 3/4 cup tomatoes (1 carb)
1/2 avocado (5 fat), 2 tbsp hummus (1 fat)
TRAINING
part a- 400m run, 500m row, mobility (shoulders and hip flexors), push jerk
part b- EMOTM for 8:00- 3 push jerks (progressive weights)
-165, 185, 195, 205, 215, 225, 235, 250
part c- for time: 7:45
800m row, 40 burpees, 400m row, 20 burpees
part d- 3xME ring dip: 22, 17, 17
---rest :60---
3x20 ghd sit ups
---rest :60---
3x4 barbell TGU: 65, 65, 65
breakfast- 4 eggs (4 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro)
1/2 cup dry oats + 1 cup water (3 carb), 1 banana (3 carb)
2 tbsp almond butter (5 fat), 2 tbsp hummus (1 fat)
33.8oz Perrier
snack- 1 packet tuna (~3 pro), 1oz chicken (1 pro)
(4 block 2 oranges (4 carb)
-fat) forgot my almonds at home, so not fat. will get extra fat later
20oz black coffee
lunch- 5oz chicken legs (5 pro)
(5 block 1 cup cooked white rice (5 carb)
-fat) same as snack. no almonds at school. slacking on fat.
20oz water
snack- 1 packet of salmon (2 pro)
(2-4 block) 1 orange (2 carb)
12 almonds (4 fat)
large iced coffee
during workout- 20oz water
post workout- 16oz (1 scoop) MusclePharm ReCon, 16oz Pom tea
dinner- 3 chicken sausages (6 pro)
(6 block) 1 orange (2 carb), 1 banana (3 carb), 3/4 cup tomatoes (1 carb)
1/2 avocado (5 fat), 2 tbsp hummus (1 fat)
TRAINING
part a- 400m run, 500m row, mobility (shoulders and hip flexors), push jerk
part b- EMOTM for 8:00- 3 push jerks (progressive weights)
-165, 185, 195, 205, 215, 225, 235, 250
part c- for time: 7:45
800m row, 40 burpees, 400m row, 20 burpees
part d- 3xME ring dip: 22, 17, 17
---rest :60---
3x20 ghd sit ups
---rest :60---
3x4 barbell TGU: 65, 65, 65
Monday, February 11, 2013
130211
NUTRITION
breakfast- 3 eggs (3 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro)
(5 block) 1 banana (3 carb), 1 orange (2 carb)
1/4 avocado (2.5 fat), 4 tbsp hummus (2.5 fat)
8oz Perrier, 10oz black coffee
snack- 1.5oz beef jerky (3 pro)
(3 block) 1 banana (3 carb)
9 butter toffee almonds (3 fat)
24oz water, 10oz black coffee
lunch- 5oz chicken legs (5 pro)
(5 block) 1 cup cooked white rice (5 carb)
15 butter toffee almonds (5 fat)
24oz water
snack- 1.5 oz beef jerky (3 pro), 1 packet salmon (2 pro)
(4-5 block) 2 oranges (4 carb)
12 almonds (4 fat)
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- 8oz salmon (6 pro)
(6 block) 1 cup quinoa (5-6 carb), mixed vegetables (1 carb)
18 almonds (6 fat)
8oz Perrier, 1 Bud Light
vitamin D, fish oil
TRAINING
part A- job, mobility
part B- 50t2b (3 sets or less), :90 rest between sets
-26, 15, 9
part C- 3 rounds, for time: 11:22
1. 15 power cleans 135#
2. 25 kb swings 70#
3. 75 double unders
---10 minute rest---
part D- 10 muscle ups, for time: 1:48
breakfast- 3 eggs (3 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro)
(5 block) 1 banana (3 carb), 1 orange (2 carb)
1/4 avocado (2.5 fat), 4 tbsp hummus (2.5 fat)
8oz Perrier, 10oz black coffee
snack- 1.5oz beef jerky (3 pro)
(3 block) 1 banana (3 carb)
9 butter toffee almonds (3 fat)
24oz water, 10oz black coffee
lunch- 5oz chicken legs (5 pro)
(5 block) 1 cup cooked white rice (5 carb)
15 butter toffee almonds (5 fat)
24oz water
snack- 1.5 oz beef jerky (3 pro), 1 packet salmon (2 pro)
(4-5 block) 2 oranges (4 carb)
12 almonds (4 fat)
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- 8oz salmon (6 pro)
(6 block) 1 cup quinoa (5-6 carb), mixed vegetables (1 carb)
18 almonds (6 fat)
8oz Perrier, 1 Bud Light
vitamin D, fish oil
TRAINING
part A- job, mobility
part B- 50t2b (3 sets or less), :90 rest between sets
-26, 15, 9
part C- 3 rounds, for time: 11:22
1. 15 power cleans 135#
2. 25 kb swings 70#
3. 75 double unders
---10 minute rest---
part D- 10 muscle ups, for time: 1:48
Sunday, February 10, 2013
130210
NUTRITION
breakfast- 3 eggs (3 pro), 3 bacon (1 pro), 1oz turkey (1 pro)
(5 block) 1 cup breakfast potatoes (5 carb)
1/4 avocado (2.5 fat), 3tbsp hummus (~2.5 fat)
20oz Americano
snack- 1 banana (3 carb), 8 almonds (~ 3 fat)
(3 block-protein)
post workout- 16oz (1 scoop) MusclePharm ReCon
32oz water
dinner- 2 slices pizza, garlic bread, 1 package jack's links beef jerky
(???) 1 miller chill, 1 bud light
snack- 16oz Perrier water
TRAINING
part a- 1000m row, mobility (shoulders, hip flexors, lower back)
part b- EMOTM for 10:00- 3 UB muscle ups
part c- "Kelly"- 5 rounds, for time: 22:55
1. 400m run
2. 30 box jumps (24")
3. 30 wall ball shots
breakfast- 3 eggs (3 pro), 3 bacon (1 pro), 1oz turkey (1 pro)
(5 block) 1 cup breakfast potatoes (5 carb)
1/4 avocado (2.5 fat), 3tbsp hummus (~2.5 fat)
20oz Americano
snack- 1 banana (3 carb), 8 almonds (~ 3 fat)
(3 block-protein)
post workout- 16oz (1 scoop) MusclePharm ReCon
32oz water
dinner- 2 slices pizza, garlic bread, 1 package jack's links beef jerky
(???) 1 miller chill, 1 bud light
snack- 16oz Perrier water
TRAINING
part a- 1000m row, mobility (shoulders, hip flexors, lower back)
part b- EMOTM for 10:00- 3 UB muscle ups
part c- "Kelly"- 5 rounds, for time: 22:55
1. 400m run
2. 30 box jumps (24")
3. 30 wall ball shots
130209
NUTRITION (District tournament day)
breakfast- 3 eggs (3 pro), 3 bacon (1 pro), 3 sausage (1 pro)
(5 block) 1 banana (3 carb), 1 orange (2 carb)
1/2 avocado (5 fat)
snack- 3oz turkey (3 pro)
(3 block) 1 banana (3 carb)
9 almonds (3 fat)
lunch- roast beef/ham sandwich on white bread w/ cheese and mayo
(?) 3 cookies, 2 mini twinkie muffins
12oz water
dinner- Wendy's- 3/4lbs triple burger, medium fry, 32oz soda
(??)
TRAINING
REST DAY (Districts all day in LeMars)
breakfast- 3 eggs (3 pro), 3 bacon (1 pro), 3 sausage (1 pro)
(5 block) 1 banana (3 carb), 1 orange (2 carb)
1/2 avocado (5 fat)
snack- 3oz turkey (3 pro)
(3 block) 1 banana (3 carb)
9 almonds (3 fat)
lunch- roast beef/ham sandwich on white bread w/ cheese and mayo
(?) 3 cookies, 2 mini twinkie muffins
12oz water
dinner- Wendy's- 3/4lbs triple burger, medium fry, 32oz soda
(??)
TRAINING
REST DAY (Districts all day in LeMars)
Friday, February 8, 2013
130208
NUTRITION
breakfast- 3 eggs (3 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro),
(6 block) 1oz turkey (1 pro)
1/2 avocado (5 fat), 1 tbsp hummus (~1 fat)
1 banana (3 carb), 1 orange (~2-3 carb)
24oz water
snack- 4oz turkey (4 pro)
(4 block) 1 banana (3 carb), 1/2 orange (1 carb)
12 butter toffee almonds (4 fat)
20oz black coffee
lunch- smoked chicken wings (~5-6 pro)
(5 block) 1 cup cooked white rice (5 carb)
15 butter toffee almonds (5 fat)
24oz water
snack- 3oz turkey (3 pro)
(3 block) 1 cup cooked oatmeal (3 carb)
1 tbsp almond butter (3 fat)
10oz black coffee
dinner- 1/2 hyvee pizza, garlic bread
(cheat) 1.5 miller chill
before bed- 24oz water, fish oil, vitamin D
TRAINING
part A- 1000m row, mobility
part B- EMOTM for 10:00-
ODD 8 ring dips
EVEN 6 alternating pistols
part C- 5 rounds, for time: 13:40
1. 8 hspu
2. 8 stone to shoulder (116#)
3. 350m row
part D- 20 muscle ups, for time: 4:11 (4:34 on January 11th)
breakfast- 3 eggs (3 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro),
(6 block) 1oz turkey (1 pro)
1/2 avocado (5 fat), 1 tbsp hummus (~1 fat)
1 banana (3 carb), 1 orange (~2-3 carb)
24oz water
snack- 4oz turkey (4 pro)
(4 block) 1 banana (3 carb), 1/2 orange (1 carb)
12 butter toffee almonds (4 fat)
20oz black coffee
lunch- smoked chicken wings (~5-6 pro)
(5 block) 1 cup cooked white rice (5 carb)
15 butter toffee almonds (5 fat)
24oz water
snack- 3oz turkey (3 pro)
(3 block) 1 cup cooked oatmeal (3 carb)
1 tbsp almond butter (3 fat)
10oz black coffee
dinner- 1/2 hyvee pizza, garlic bread
(cheat) 1.5 miller chill
before bed- 24oz water, fish oil, vitamin D
TRAINING
part A- 1000m row, mobility
part B- EMOTM for 10:00-
ODD 8 ring dips
EVEN 6 alternating pistols
part C- 5 rounds, for time: 13:40
1. 8 hspu
2. 8 stone to shoulder (116#)
3. 350m row
part D- 20 muscle ups, for time: 4:11 (4:34 on January 11th)
Thursday, February 7, 2013
130207
NUTRITION
breakfast- .5 cup egg whites (1 pro), 3 sausage links (1 pro), 3oz turkey (3 p)
(5 block) 1 cup cooked oatmeal (3 carb), 2/3 banana (2 carb)
2 tbsp almond butter (5 fat)
24oz water, 10oz black coffee
snack- jack's links teriyaki jerky stick (3 pro)
(3 block) 1 banana (3 carb)
9 almonds (3 fat)
10oz black coffee
lunch- 5oz steak (5 pro)
(5 block) 1 cup white rice (5 carb)
15 butter toffee almonds (5 fat)
24oz water
snack- jack's links teriyaki jerky stick (3 pro)
(3 block) 9 butter toffee almonds (3 fat)
1 package nature valley crunchy oats n honey granola bar (~3 carb)
pre workout- 16oz (1 scoop) MusclePharm Amino1
post workout- 16oz (1 scoop) MusclePharm ReCon
24oz water
dinner- shrimp/quinoa soup (~5 carb, 1 pro)
(~5-6 block) 5oz steak (5 pro)
1/2 avocado (5 fat)
24oz water
pre-bed snack- ~4oz chicken (~4 pro)
(~3-4 block) 3/4 cup tomatoes (1 carb), large orange (~2-3 carb)
4 tbsp hummus (3 fat)
16oz (1/2 scoop) MusclePharm BulletProof
vitamin D, fish oil
TRAINING
Part A- 100 double unders: 1:08 (4 mistakes, done on wrestling mat)
80 double unders: :45 (0 mistakes)
60 double unders: :34 (0 mistakes)
40 double unders: :22 (0 mistakes)
20 double unders: :12 (0 mistakes)
---Rest 1:1
---then, immediately following 20 double unders, begin:
Part B- 8:00 amrap: 7 rounds
1. 8 ball slams 30#
2. 8 hand release push ups
3. 12 wall ball shots 20#
---rest 10:00---
Part C- 4 rounds, for time: 13:41
1. 12 dumbbell squat clean thrusters 50#
---dumbbells must touch floor after each rep
2. 9 strict chin ups
3. 6 hang snatches 155#
Part D- mobility
breakfast- .5 cup egg whites (1 pro), 3 sausage links (1 pro), 3oz turkey (3 p)
(5 block) 1 cup cooked oatmeal (3 carb), 2/3 banana (2 carb)
2 tbsp almond butter (5 fat)
24oz water, 10oz black coffee
snack- jack's links teriyaki jerky stick (3 pro)
(3 block) 1 banana (3 carb)
9 almonds (3 fat)
10oz black coffee
lunch- 5oz steak (5 pro)
(5 block) 1 cup white rice (5 carb)
15 butter toffee almonds (5 fat)
24oz water
snack- jack's links teriyaki jerky stick (3 pro)
(3 block) 9 butter toffee almonds (3 fat)
1 package nature valley crunchy oats n honey granola bar (~3 carb)
pre workout- 16oz (1 scoop) MusclePharm Amino1
post workout- 16oz (1 scoop) MusclePharm ReCon
24oz water
dinner- shrimp/quinoa soup (~5 carb, 1 pro)
(~5-6 block) 5oz steak (5 pro)
1/2 avocado (5 fat)
24oz water
pre-bed snack- ~4oz chicken (~4 pro)
(~3-4 block) 3/4 cup tomatoes (1 carb), large orange (~2-3 carb)
4 tbsp hummus (3 fat)
16oz (1/2 scoop) MusclePharm BulletProof
vitamin D, fish oil
TRAINING
Part A- 100 double unders: 1:08 (4 mistakes, done on wrestling mat)
80 double unders: :45 (0 mistakes)
60 double unders: :34 (0 mistakes)
40 double unders: :22 (0 mistakes)
20 double unders: :12 (0 mistakes)
---Rest 1:1
---then, immediately following 20 double unders, begin:
Part B- 8:00 amrap: 7 rounds
1. 8 ball slams 30#
2. 8 hand release push ups
3. 12 wall ball shots 20#
---rest 10:00---
Part C- 4 rounds, for time: 13:41
1. 12 dumbbell squat clean thrusters 50#
---dumbbells must touch floor after each rep
2. 9 strict chin ups
3. 6 hang snatches 155#
Part D- mobility
Wednesday, February 6, 2013
130206
NUTRITION
breakfast- 3 eggs (3 pro), 3 sausage links (1 pro), 1oz turkey (1 pro)
(5 block) 1/4 avocado (2.5 fat), 3 tbsp (2.5 fat)
1 banana (3 carb), 1 orange (2 carb)
24oz water
snack- 3oz turkey (3 pro)
(3 block) 1 cup red potatoes (3 carb)
9 cocoa almonds (3 fat)
10oz black coffee, 24oz water
lunch- 5oz chicken (5 pro)
(5 block) 1/2 cup rice + 1/2 cup water= 1 cup cooked rice (5 carb)
15 almonds (5 fat)
10oz black coffee
snack- 1/2 cup dry oats + 1/2 cup water=1 cup cooked oatmeal (3 carb)
(3 block) 1 tbsp almond butter (~3 fat)
3oz turkey (3 pro)
24oz water
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- 5oz steak (5 pro)
(5 block) 3/4 cup tomatoes (1 carb), 1 banana (3 carb), 1 cutie (1 carb)
1/2 avocado (5 fat)
24oz water
before bed- 16oz (1/2 scoop) MusclePharm BulletProof
TRAINING
Part A- 1000m row, ohs + snatch balance warm up
Part B- 5x1 snatch balance (heavy but fast)- 185, 205, 205, 205, 215
Part C- 5 rounds of DT, each for completion, rest as needed between
---each round must be performed unbroken, 10 burpee penalty
---12 deadlifts, 9 hang cleans, 6 push jerks
---135, 155, 175, 190, 205
Part D- 3 rounds, for time: 5:22
1. 12 ohs 115#
2. 15 burpee over the box jumps 24"
breakfast- 3 eggs (3 pro), 3 sausage links (1 pro), 1oz turkey (1 pro)
(5 block) 1/4 avocado (2.5 fat), 3 tbsp (2.5 fat)
1 banana (3 carb), 1 orange (2 carb)
24oz water
snack- 3oz turkey (3 pro)
(3 block) 1 cup red potatoes (3 carb)
9 cocoa almonds (3 fat)
10oz black coffee, 24oz water
lunch- 5oz chicken (5 pro)
(5 block) 1/2 cup rice + 1/2 cup water= 1 cup cooked rice (5 carb)
15 almonds (5 fat)
10oz black coffee
snack- 1/2 cup dry oats + 1/2 cup water=1 cup cooked oatmeal (3 carb)
(3 block) 1 tbsp almond butter (~3 fat)
3oz turkey (3 pro)
24oz water
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- 5oz steak (5 pro)
(5 block) 3/4 cup tomatoes (1 carb), 1 banana (3 carb), 1 cutie (1 carb)
1/2 avocado (5 fat)
24oz water
before bed- 16oz (1/2 scoop) MusclePharm BulletProof
TRAINING
Part A- 1000m row, ohs + snatch balance warm up
Part B- 5x1 snatch balance (heavy but fast)- 185, 205, 205, 205, 215
Part C- 5 rounds of DT, each for completion, rest as needed between
---each round must be performed unbroken, 10 burpee penalty
---12 deadlifts, 9 hang cleans, 6 push jerks
---135, 155, 175, 190, 205
Part D- 3 rounds, for time: 5:22
1. 12 ohs 115#
2. 15 burpee over the box jumps 24"
Tuesday, February 5, 2013
130205
NUTRITION
breakfast- 3 eggs (3 pro), 3 bacon (~1 pro), 1oz turkey (1 pro)
(5 block) 1 banana (3 carb), 1 orange (2 carb)
1/4 avocado (2.5 fat), ~3tbsp hummus (~2.5 fat)
24oz water, fish oil, vitamin D
snack- 4oz chili (4 pro, 1 carb)
(4 block) 1 apple (2 carb), 1 cup strawberries (1 carb)
12 cocoa almonds (4 fat)
20oz black coffee
lunch- 2 chicken leg (5 pro)
(5 block) 1/2 cup uncooked rice + 1/2 cup water= 1 cup cooked rice (5 carb)
15 cocoa almonds (5 fat)
24oz water
snack- 10oz black coffee
dinner- Freddy's- triple steakburger w/ pickle and Freddy's sauce
(cheat) large fries w/ Freddy's sauce
32oz soda
before bed- 24oz water
TRAINING
REST DAY
breakfast- 3 eggs (3 pro), 3 bacon (~1 pro), 1oz turkey (1 pro)
(5 block) 1 banana (3 carb), 1 orange (2 carb)
1/4 avocado (2.5 fat), ~3tbsp hummus (~2.5 fat)
24oz water, fish oil, vitamin D
snack- 4oz chili (4 pro, 1 carb)
(4 block) 1 apple (2 carb), 1 cup strawberries (1 carb)
12 cocoa almonds (4 fat)
20oz black coffee
lunch- 2 chicken leg (5 pro)
(5 block) 1/2 cup uncooked rice + 1/2 cup water= 1 cup cooked rice (5 carb)
15 cocoa almonds (5 fat)
24oz water
snack- 10oz black coffee
dinner- Freddy's- triple steakburger w/ pickle and Freddy's sauce
(cheat) large fries w/ Freddy's sauce
32oz soda
before bed- 24oz water
TRAINING
REST DAY
Monday, February 4, 2013
130204
NUTRITION:
breakfast- 2 eggs (2 block protein), 3 bacon strips (~1 pro), 1oz turkey (1 pro)
(4 block) 1/4 avocado (2.5 fat), 1.5 tbsp hummus (1.5 fat)
1 banana (3 carb), 1/2 orange (1 carb)
snack- 3oz turkey (3 block protein)
(3 block) 9 cocoa almonds (3 fat)
1/2 orange (1 carb), 1 green apple (2 carb)
24oz water, 10oz black coffee
lunch- 5oz chicken (5 pro)
(5 block) 1/2 cup rice (uncooked) + 1/2 cup water= 1 cup cooked rice (5 carb)
15 cocoa almonds (5 fat)
24oz water
snack- 10oz black coffee
during workout- 16oz (1 scoop) MusclePharm Amino1
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- 9oz chili (6 protein, 1 carb)
(6 block) 1 2/3 cup red potatoes (5 carb)
1/4 avocado (2.5 fat), ~4 tbsp hummus (3.5 fat)
24oz water
TRAINING
Part A- 2:00 rounds, 10 rounds
1. 5 burpees
2. 3 rope climbs ~14'
3. 5 box jumps 30"
-rest remainer of round after completing reps
Part B- 5x3 deadlift (touch and go), rest 90 seconds
-365, 395, 415, 435, 445
Part C- 10:00 amrap 4 rounds + 2 wall balls (finished 5th round after time)
1. 12 t2b
2. 12 ring dips
3. 12 wall balls
breakfast- 2 eggs (2 block protein), 3 bacon strips (~1 pro), 1oz turkey (1 pro)
(4 block) 1/4 avocado (2.5 fat), 1.5 tbsp hummus (1.5 fat)
1 banana (3 carb), 1/2 orange (1 carb)
snack- 3oz turkey (3 block protein)
(3 block) 9 cocoa almonds (3 fat)
1/2 orange (1 carb), 1 green apple (2 carb)
24oz water, 10oz black coffee
lunch- 5oz chicken (5 pro)
(5 block) 1/2 cup rice (uncooked) + 1/2 cup water= 1 cup cooked rice (5 carb)
15 cocoa almonds (5 fat)
24oz water
snack- 10oz black coffee
during workout- 16oz (1 scoop) MusclePharm Amino1
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- 9oz chili (6 protein, 1 carb)
(6 block) 1 2/3 cup red potatoes (5 carb)
1/4 avocado (2.5 fat), ~4 tbsp hummus (3.5 fat)
24oz water
TRAINING
Part A- 2:00 rounds, 10 rounds
1. 5 burpees
2. 3 rope climbs ~14'
3. 5 box jumps 30"
-rest remainer of round after completing reps
Part B- 5x3 deadlift (touch and go), rest 90 seconds
-365, 395, 415, 435, 445
Part C- 10:00 amrap 4 rounds + 2 wall balls (finished 5th round after time)
1. 12 t2b
2. 12 ring dips
3. 12 wall balls
130203
TRAINING
Part A- 1000m row, mobility, front squat warm up
Part B- 3x15 front squats (heavy but consistent), 2:00 rest
-205, 225, 235
Part C- 5x5 push press (medium/heavy but fast), 2:00 rest
-135, 145, 155, 165, 175
Part D- 4 rounds, for time: 14:02
1. 12 c2b pull ups
2. 9 front squats 205#
3. 6 hang cleans 205#
4. 3 muscle ups
Part A- 1000m row, mobility, front squat warm up
Part B- 3x15 front squats (heavy but consistent), 2:00 rest
-205, 225, 235
Part C- 5x5 push press (medium/heavy but fast), 2:00 rest
-135, 145, 155, 165, 175
Part D- 4 rounds, for time: 14:02
1. 12 c2b pull ups
2. 9 front squats 205#
3. 6 hang cleans 205#
4. 3 muscle ups
130202
TRAINING
Part A- 1000m row, mobility, snatch warm up
Part B- snatch- 4x2 power snatch + hang squat snatch + full snatch
-touch and go, perform all 6 reps without dropping bar
-135, 150, 165, 180
Part C- 12:00 amrap- 1 round + 42 burpees (finished burpees after time)
1. 50 bar facing burpees
2. 30 sh2oh 135#
3. 10 muscle ups
Part D- 1000m row cool down
Part E- partner workout- 20:00 amrap- 5 rounds + 64 reps (finished 6th)
1. 15 barbell jumping squats
2. 15 kb swings 53#
3. 20 burpees (split)
4. 15 pull ups
5. 15 thrusters 45#
6. 50 double unders (split)
-alternate exercises with partner, 1 partner performs all reps except
for burpees and double unders
Part A- 1000m row, mobility, snatch warm up
Part B- snatch- 4x2 power snatch + hang squat snatch + full snatch
-touch and go, perform all 6 reps without dropping bar
-135, 150, 165, 180
Part C- 12:00 amrap- 1 round + 42 burpees (finished burpees after time)
1. 50 bar facing burpees
2. 30 sh2oh 135#
3. 10 muscle ups
Part D- 1000m row cool down
Part E- partner workout- 20:00 amrap- 5 rounds + 64 reps (finished 6th)
1. 15 barbell jumping squats
2. 15 kb swings 53#
3. 20 burpees (split)
4. 15 pull ups
5. 15 thrusters 45#
6. 50 double unders (split)
-alternate exercises with partner, 1 partner performs all reps except
for burpees and double unders
130201
TRAINING
Part A- 1000m row, mobility, hang clean warm up
Part B- 12:00 amrap hang clean ladder 205#- 5 ladders +1,2 (finished 6th)
1-5, drop bar after each rep scheme, if bar is dropped rep scheme
starts over
Part C- 1. rear leg elevated split squat (on 20" box) 3x6- 95, 95, 95
---60 second rest---
2. ghd sit ups 3x20
---60 second rest---
3. pendlay row 3x10 (heavy, but no hip movement)- 135, 135, 135
Part A- 1000m row, mobility, hang clean warm up
Part B- 12:00 amrap hang clean ladder 205#- 5 ladders +1,2 (finished 6th)
1-5, drop bar after each rep scheme, if bar is dropped rep scheme
starts over
Part C- 1. rear leg elevated split squat (on 20" box) 3x6- 95, 95, 95
---60 second rest---
2. ghd sit ups 3x20
---60 second rest---
3. pendlay row 3x10 (heavy, but no hip movement)- 135, 135, 135
Subscribe to:
Posts (Atom)