NUTRITION
breakfast- 3 eggs (scrambled), 3 strips of bacon
2 tbsp hummus
1 banana
12oz water
lunch- Hyvee
2 baked chicken thighs
side of green bean casserole, side of mac and cheese
12oz water, 20oz iced americano (taza)
TRAINING
COMPLETE REST DAY (travel to Peoria)
Thursday, March 28, 2013
Wednesday, March 27, 2013
130327
NUTRITION
breakfast- 4 eggs (4 pro), 3 strips of bacon (1 pro)
(5 block) 1 orange (2 carb), 1 banana (3 carb)
3 tbsp hummus (~3 fat), plantains (~2 fat)
32oz water
snack- 20oz black coffee
lunch- 3 smoked chicken legs
1 cup cooked white rice
1/2 cup pistachios
20oz water
snack/preworkout- powerbar, 20oz iced Americano (taza)
post workout- 16oz (1 scoop) MusclePharm Recon
dinner- Qdoba
steak burrito w/ extra rice, garden veggies, queso, cheese, sour cream, lettuce,
and pico
32oz water
before bed- 1 vit c, 1 vit d, 1 zinc
6oz water
TRAINING
part a- 500m row
mobility
part b- EMOTM for 12:00
ODD- 8 deficit push ups (hands on 45# bumpers)
EVEN- 8 alternating pistols (4 each leg)
part c- 5 rounds, for time: 10:32
1. 200m run
2. 12 kb swings 70#
3. 12 ring dips
part d- 1000m row (cool down)
breakfast- 4 eggs (4 pro), 3 strips of bacon (1 pro)
(5 block) 1 orange (2 carb), 1 banana (3 carb)
3 tbsp hummus (~3 fat), plantains (~2 fat)
32oz water
snack- 20oz black coffee
lunch- 3 smoked chicken legs
1 cup cooked white rice
1/2 cup pistachios
20oz water
snack/preworkout- powerbar, 20oz iced Americano (taza)
post workout- 16oz (1 scoop) MusclePharm Recon
dinner- Qdoba
steak burrito w/ extra rice, garden veggies, queso, cheese, sour cream, lettuce,
and pico
32oz water
before bed- 1 vit c, 1 vit d, 1 zinc
6oz water
TRAINING
part a- 500m row
mobility
part b- EMOTM for 12:00
ODD- 8 deficit push ups (hands on 45# bumpers)
EVEN- 8 alternating pistols (4 each leg)
part c- 5 rounds, for time: 10:32
1. 200m run
2. 12 kb swings 70#
3. 12 ring dips
part d- 1000m row (cool down)
Tuesday, March 26, 2013
130326
NUTRITION
breakfast- 4 eggs (4 pro), 3 strips of bacon (1 pro)
(5 block) 2 slices sprout bread (2 carb) 1 banana (3 carb)
plantains (5 fat)
20oz water
lunch- 4oz pulled pork, 2oz crab
9 asparagus spears, 1 orange
dried plantains
20oz water
snack- herb and garlic almonds
20oz water
preworkout- 12oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner (cheat)- @ Applebee's
5 onion rings
Cowboy burger w/ fries
2 glasses of Sierra Mist, 2 glasses of water
before bed- 1 vit c, 1 vit d
8oz water
TRAINING
part a- 500m row
mobility
part b- 10:00 gymnastics work
handstand walk
5x10 kipping hspu
part c- 12 rounds (:90 rounds): 20 double unders + 1 snatch
165, 175, 185, 195, 205, 215, 225, 235, 245, 255 f, 255 f, 255 f
extra set- 255 successful
part d- 3 rounds, for time: 9:40
1. 400m run
2. 15 ohs 115#
3. 15 hspu
part e- 1000m row (cool down)
breakfast- 4 eggs (4 pro), 3 strips of bacon (1 pro)
(5 block) 2 slices sprout bread (2 carb) 1 banana (3 carb)
plantains (5 fat)
20oz water
lunch- 4oz pulled pork, 2oz crab
9 asparagus spears, 1 orange
dried plantains
20oz water
snack- herb and garlic almonds
20oz water
preworkout- 12oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner (cheat)- @ Applebee's
5 onion rings
Cowboy burger w/ fries
2 glasses of Sierra Mist, 2 glasses of water
before bed- 1 vit c, 1 vit d
8oz water
TRAINING
part a- 500m row
mobility
part b- 10:00 gymnastics work
handstand walk
5x10 kipping hspu
part c- 12 rounds (:90 rounds): 20 double unders + 1 snatch
165, 175, 185, 195, 205, 215, 225, 235, 245, 255 f, 255 f, 255 f
extra set- 255 successful
part d- 3 rounds, for time: 9:40
1. 400m run
2. 15 ohs 115#
3. 15 hspu
part e- 1000m row (cool down)
Monday, March 25, 2013
130325
NUTRITION
breakfast- bacon, egg and cheese sandwich on asiago cheese bagel (Panera)
herb and garlic almonds
large coffee (black) (Panera)
20oz water
lunch- 2 packets tuna (5 pro)
(5 bl) 1 cup cooked white rice (5 carb)
24 herb and garlic almonds (5 fat)
20oz water
snack- 3oz beef jerky
1 red delicious apple
lots of herb and garlic almonds
20oz water
preworkout- 12oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- 4oz pork, 2oz crab
1 cup cooked white rice
amino sauce
24oz water
before bed- vit c, vit d
TRAINING
part a- 500m row
mobility
handstand walk practice
3 sets, not for time:
10 hspu (kipping)
10 ghd sit ups
part b- EMOTM for 8:00- 1 clean + 1 hang (barbell just below knee) clean + 1 split jerk
heavy as possible: 155, 175, 195, 215, 230, 240, 255, 275
part c- EMOTM for 5:00- 5 hang power cleans @ 225#
part d- 4 rounds, for time: 7:48
1. 5 box jumps 36"
2. 10 t2b
3. 5 ohs 155#
4. 10 burpees
-------2:00 rest---------
4 rounds, for time: 10:02
1. 5 box jumps 36"
2. 10 c2b pull ups
3. 5 thursters 155#
4. 10 burpees
breakfast- bacon, egg and cheese sandwich on asiago cheese bagel (Panera)
herb and garlic almonds
large coffee (black) (Panera)
20oz water
lunch- 2 packets tuna (5 pro)
(5 bl) 1 cup cooked white rice (5 carb)
24 herb and garlic almonds (5 fat)
20oz water
snack- 3oz beef jerky
1 red delicious apple
lots of herb and garlic almonds
20oz water
preworkout- 12oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- 4oz pork, 2oz crab
1 cup cooked white rice
amino sauce
24oz water
before bed- vit c, vit d
TRAINING
part a- 500m row
mobility
handstand walk practice
3 sets, not for time:
10 hspu (kipping)
10 ghd sit ups
part b- EMOTM for 8:00- 1 clean + 1 hang (barbell just below knee) clean + 1 split jerk
heavy as possible: 155, 175, 195, 215, 230, 240, 255, 275
part c- EMOTM for 5:00- 5 hang power cleans @ 225#
part d- 4 rounds, for time: 7:48
1. 5 box jumps 36"
2. 10 t2b
3. 5 ohs 155#
4. 10 burpees
-------2:00 rest---------
4 rounds, for time: 10:02
1. 5 box jumps 36"
2. 10 c2b pull ups
3. 5 thursters 155#
4. 10 burpees
130324
NUTRITION
breakfast- 2 apple gouda chicken sausages
w/ 2 pieces of sprout bread + 1/2 avocado + ketchup
16.9oz water, 20oz honey tea
preworkout- 16oz water, 12oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm ReCon
lunch/dinner- @ Blue- 1 tan roll
1 super asparagus roll
1 philadelphia roll
1 order calamari w/ vegetable sticks
32oz water
dessert- @ Orange Leaf
bowl of frozen yogurt w/ candy and syrups
night snack- small bowl peanut butter cup gilato
12oz water
vit c, vit d, fish oil
TRAINING
part a- 500m row
mobility (shoulder warm up, squat warm up)
part b- OPEN 13.3.2- 12:00 amrap: 262 total reps (76th in the region)
1. 150 wall ball shots (5:55)
2. 90 double unders (1:21- 7:16)
3. 22 muscle ups
part c- 2000m row (@ 70-80%): 8:24
breakfast- 2 apple gouda chicken sausages
w/ 2 pieces of sprout bread + 1/2 avocado + ketchup
16.9oz water, 20oz honey tea
preworkout- 16oz water, 12oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm ReCon
lunch/dinner- @ Blue- 1 tan roll
1 super asparagus roll
1 philadelphia roll
1 order calamari w/ vegetable sticks
32oz water
dessert- @ Orange Leaf
bowl of frozen yogurt w/ candy and syrups
night snack- small bowl peanut butter cup gilato
12oz water
vit c, vit d, fish oil
TRAINING
part a- 500m row
mobility (shoulder warm up, squat warm up)
part b- OPEN 13.3.2- 12:00 amrap: 262 total reps (76th in the region)
1. 150 wall ball shots (5:55)
2. 90 double unders (1:21- 7:16)
3. 22 muscle ups
part c- 2000m row (@ 70-80%): 8:24
130322
TRAINING (in Des Moines for NCAA wrestling tournament)
@ hotel
part a- EMOTM for 20:00
ODD- 5 clean and jerks (2-53# kettlebells)
EVEN- 10 ball slams (30# slam ball)
part b- for time: 8:53
25 burpees, 50 double unders, parking lot shuttle run (~125m),
20 burpees, 40 double unders, parking lot shuttle run (~125m),
15 burpees, 30 double unders, parking lot shuttle run (~125m),
10 burpees, 20 double unders, parking lot shuttle run (~125m),
5 burpees, 10 double unders, parking lot shuttle run (~125m)
@ hotel
part a- EMOTM for 20:00
ODD- 5 clean and jerks (2-53# kettlebells)
EVEN- 10 ball slams (30# slam ball)
part b- for time: 8:53
25 burpees, 50 double unders, parking lot shuttle run (~125m),
20 burpees, 40 double unders, parking lot shuttle run (~125m),
15 burpees, 30 double unders, parking lot shuttle run (~125m),
10 burpees, 20 double unders, parking lot shuttle run (~125m),
5 burpees, 10 double unders, parking lot shuttle run (~125m)
130321
TRAINING (in Des Moines for NCAA wrestling tournament)
@ CF Primal
part a- 500m row
mobility
part b- OPEN 13.3.1- 12:00 amrap- 258 total reps
1. 150 wall ball shots (5:41)
2. 90 double unders (1:19- 7:00)
3. 30 muscle ups (18 muscle ups)
Wednesday, March 20, 2013
130320
NUTRITION
breakfast- 2 eggs (2 pro), 3 bacon strips (1 pro), 2 oz deli sliced turkey (2 pro)
(5 block) 2 slices sprouted bread (2 carb), 1 banana (3 carb)
1/2 avocado (5 fat)
snack- ~3oz deli sliced turkey (~3 pro)
(2-3 bl) 1 cup grapes (2 carb)
15 herb and garlic almonds (3 fat)
20oz Americano (starbucks), 23.7oz water
TRAINING
COMPLETE REST DAY
breakfast- 2 eggs (2 pro), 3 bacon strips (1 pro), 2 oz deli sliced turkey (2 pro)
(5 block) 2 slices sprouted bread (2 carb), 1 banana (3 carb)
1/2 avocado (5 fat)
snack- ~3oz deli sliced turkey (~3 pro)
(2-3 bl) 1 cup grapes (2 carb)
15 herb and garlic almonds (3 fat)
20oz Americano (starbucks), 23.7oz water
TRAINING
COMPLETE REST DAY
Tuesday, March 19, 2013
130319
NUTRITION
breakfast- 4 eggs- scrambled (4 pro), 1oz deli sliced turkey (1 pro)
(5 block) 2 tbsp peanut butter (~5 fat)
1 cup grapes (2 carb), 1 banana (3 carb)
20oz water
snack- 3oz deli sliced black pepper turkey (3 pro)
(3 bl) 1 large orange (~2-3 carb)
1 tbsp peanut butter (3 fat)
20oz black coffee
lunch- 5oz shredded beef (5 pro)
(5 bl) 1 cup cooked white rice (5 carb)
2 tbsp peanut butter (5 fat)
20oz water
snack/preworkout- powerbar
12oz Americano (taza)
during workout- 16oz water
post workout- 16oz (1 scoop) MusclePharm ReCon
16oz low fat chocolate milk
dried plantains
dinner- spaghetti squash w/ ground beef, tomato paste, bacon and carrots (sauce)
20oz Perrier
snack- 1/2 small contained gellato
TRAINING
part a- 500m row
2 x 10 back extensions, 10 ghd sit ups, 10 c2b pull ups
shoulder 2 overhead warm up
part b- EMOTM 10:00: 185 for 2 sets, 205 for 3 sets
ODD- 2 push press
EVEN- 2 push jerk
---medium weight, work on speed
part c- EMOTM for as long as possible: 4 UB muscle ups
---6 full rounds, 2 on 7th round (finished with 4 more singles for 30 total)
part d- for time: 10:33
5 rope climbs (~13'), 10 kb (53#) snatch right arm, 12 t2b
4 rope climbs (~13'), 10 kb (53#) snatch left arm, 12 t2b
3 rope climbs (~13'), 10 kb (53#) snatch right arm, 12 t2b
2 rope climbs (~13'), 10 kb (53#) snatch left arm, 12 t2b
1 rope climb (~13'), 20 kb (53#) snatch alternating arms, 12 t2b
part e- 1000m row (cool down)
breakfast- 4 eggs- scrambled (4 pro), 1oz deli sliced turkey (1 pro)
(5 block) 2 tbsp peanut butter (~5 fat)
1 cup grapes (2 carb), 1 banana (3 carb)
20oz water
snack- 3oz deli sliced black pepper turkey (3 pro)
(3 bl) 1 large orange (~2-3 carb)
1 tbsp peanut butter (3 fat)
20oz black coffee
lunch- 5oz shredded beef (5 pro)
(5 bl) 1 cup cooked white rice (5 carb)
2 tbsp peanut butter (5 fat)
20oz water
snack/preworkout- powerbar
12oz Americano (taza)
during workout- 16oz water
post workout- 16oz (1 scoop) MusclePharm ReCon
16oz low fat chocolate milk
dried plantains
dinner- spaghetti squash w/ ground beef, tomato paste, bacon and carrots (sauce)
20oz Perrier
snack- 1/2 small contained gellato
TRAINING
part a- 500m row
2 x 10 back extensions, 10 ghd sit ups, 10 c2b pull ups
shoulder 2 overhead warm up
part b- EMOTM 10:00: 185 for 2 sets, 205 for 3 sets
ODD- 2 push press
EVEN- 2 push jerk
---medium weight, work on speed
part c- EMOTM for as long as possible: 4 UB muscle ups
---6 full rounds, 2 on 7th round (finished with 4 more singles for 30 total)
part d- for time: 10:33
5 rope climbs (~13'), 10 kb (53#) snatch right arm, 12 t2b
4 rope climbs (~13'), 10 kb (53#) snatch left arm, 12 t2b
3 rope climbs (~13'), 10 kb (53#) snatch right arm, 12 t2b
2 rope climbs (~13'), 10 kb (53#) snatch left arm, 12 t2b
1 rope climb (~13'), 20 kb (53#) snatch alternating arms, 12 t2b
part e- 1000m row (cool down)
Monday, March 18, 2013
130318
NUTRITION
breakfast- 4 eggs (over easy) (4 pro), 3 strips bacon (1 pro)
(5 block) 1/2 avocado (5 fat)
1 banana (3 carb), 1 orange (2 carb)
16.9oz water, 20oz black coffee
lunch- 5oz Italian beef (5 pro)
(5-6 bl) 1 cup cooked white rice (5 carb), 12 asparagus spears (~1 carb)
1/2 avocado (5 fat)
16.9oz water
snack- 3oz deli sliced turkey
granola w/ pecans
16.9oz water
preworkout- powerbar
12oz Americano (Starbucks)
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- @ Qdoba
steak burrito w/ extra rice, tomatoes, sour cream, queso, grilled veggies, and
lettuce
32oz raspberry tea/lemonade mix
before bed- 1 vitamin c, 1 vitamin d, 2 zinc, 2 zma, 1 fish oil
16.9oz water
TRAINING
part a- 500m row
10 back extensions, 10 ghd sit ups
mobility, deadlift warm up
part b- 3 rounds, not for time:
50 double unders
10 hspu (kipping)
part c- deadlift sets
x5 @ 65%- 330#
x4 @ 75%- 380#
x3 @ 85%- 425# (supposed to be 430# but couldn't fit it on the bar)
part d- 3 rounds, for time: 5:56
1. 10 deadlifts 275#
2. 20 handstand push ups
--3:00 rest--
part e- 3 rounds, for time: 6:58
1. 20 hang power snatch 75#
2. 20 ring dips
part f- 1000m row (cool down)
lunch- 5oz Italian beef (5 pro)
(5-6 bl) 1 cup cooked white rice (5 carb), 12 asparagus spears (~1 carb)
1/2 avocado (5 fat)
16.9oz water
snack- 3oz deli sliced turkey
granola w/ pecans
16.9oz water
preworkout- powerbar
12oz Americano (Starbucks)
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- @ Qdoba
steak burrito w/ extra rice, tomatoes, sour cream, queso, grilled veggies, and
lettuce
32oz raspberry tea/lemonade mix
before bed- 1 vitamin c, 1 vitamin d, 2 zinc, 2 zma, 1 fish oil
16.9oz water
TRAINING
part a- 500m row
10 back extensions, 10 ghd sit ups
mobility, deadlift warm up
part b- 3 rounds, not for time:
50 double unders
10 hspu (kipping)
part c- deadlift sets
x5 @ 65%- 330#
x4 @ 75%- 380#
x3 @ 85%- 425# (supposed to be 430# but couldn't fit it on the bar)
part d- 3 rounds, for time: 5:56
1. 10 deadlifts 275#
2. 20 handstand push ups
--3:00 rest--
part e- 3 rounds, for time: 6:58
1. 20 hang power snatch 75#
2. 20 ring dips
part f- 1000m row (cool down)
130317
NUTRITION
breakfast- 4 eggs, 3 bacon strips, 1oz deli sliced turkey
1/2 avocado
2 pieces gluten-free bread
16oz water, 10oz black coffee
snack/preworkout- powerbar
20oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm Amino1
dried plantains
dinner- Italian beef w/ 1 cup cooked white rice and 1/2 avocado
32oz water
frooties, "no-bake" cookie
before bed- 1 vit c, 1 vit d, 2 zinc, 2 zma
8oz water
TRAINING
part a- 500m row
10 back extensions, 10 ghd sit ups
mobility, hang clean warm up
part b- EMOTM for 10:00
5 UB hang cleans (progressive weights)
-185, 195, 205, 215, 225, 235, 245, 255, 260, 270
part c- 5 rounds, for time: 11:58
1. 9 thrusters 135#
2. 12 c2b pull ups
3. 15 kb swings 70#
part d- 500m row (cool down)
breakfast- 4 eggs, 3 bacon strips, 1oz deli sliced turkey
1/2 avocado
2 pieces gluten-free bread
16oz water, 10oz black coffee
snack/preworkout- powerbar
20oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm Amino1
dried plantains
dinner- Italian beef w/ 1 cup cooked white rice and 1/2 avocado
32oz water
frooties, "no-bake" cookie
before bed- 1 vit c, 1 vit d, 2 zinc, 2 zma
8oz water
TRAINING
part a- 500m row
10 back extensions, 10 ghd sit ups
mobility, hang clean warm up
part b- EMOTM for 10:00
5 UB hang cleans (progressive weights)
-185, 195, 205, 215, 225, 235, 245, 255, 260, 270
part c- 5 rounds, for time: 11:58
1. 9 thrusters 135#
2. 12 c2b pull ups
3. 15 kb swings 70#
part d- 500m row (cool down)
Friday, March 15, 2013
130315
NUTRITION
breakfast- @ Starbucks
sausage/egg/cheese sandwich
bacon/egg/cheese sandwich
20oz black Americano
16.9oz water
snack- granola, pecans
16.9oz water
lunch- 2 turkey burger patties
12 asparagus spears, 1/2 cup cooked white rice
3 tbsp guacamole
16.9oz water
snack/preworkout- granola, peanut butter
16oz Americano (Taza)
post workout- 16oz (1 scoop) MusclePharm Amino1
dinner- GI Forum (Mexican)
chips and salsa
chicken taco plate w/ beans and rice
50oz water
before bed- 1 vit c, 1 vit d, 2 zinc, 2 zma
TRAINING
part a- 500m row
10 back extensions, 10 ghd sit ups
mobility, squat warm up
part b- EMOTM for 21:00
1-7 4 OHS- 135, 145, 155, 165, 175, 185, 205
8-14 4 front squats- 225, 235, 245, 255, 265, 275, 285
15-21 4 back squats- 295, 305, 315, 325, 335, 345, 355
part c- 4 rounds, for time: 20:26
1. 400m run
2. 7 bar muscle ups
3. 14 hand release push ups
4. 21 wall ball shots
part d- 500m row (cool down)
breakfast- @ Starbucks
sausage/egg/cheese sandwich
bacon/egg/cheese sandwich
20oz black Americano
16.9oz water
snack- granola, pecans
16.9oz water
lunch- 2 turkey burger patties
12 asparagus spears, 1/2 cup cooked white rice
3 tbsp guacamole
16.9oz water
snack/preworkout- granola, peanut butter
16oz Americano (Taza)
post workout- 16oz (1 scoop) MusclePharm Amino1
dinner- GI Forum (Mexican)
chips and salsa
chicken taco plate w/ beans and rice
50oz water
before bed- 1 vit c, 1 vit d, 2 zinc, 2 zma
TRAINING
part a- 500m row
10 back extensions, 10 ghd sit ups
mobility, squat warm up
part b- EMOTM for 21:00
1-7 4 OHS- 135, 145, 155, 165, 175, 185, 205
8-14 4 front squats- 225, 235, 245, 255, 265, 275, 285
15-21 4 back squats- 295, 305, 315, 325, 335, 345, 355
part c- 4 rounds, for time: 20:26
1. 400m run
2. 7 bar muscle ups
3. 14 hand release push ups
4. 21 wall ball shots
part d- 500m row (cool down)
Thursday, March 14, 2013
130314
NUTRITION
breakfast- 4 eggs, 2 slices of bread
1 banana
33.8oz water
snack- granola w/ pecans
20oz black coffee
lunch- @ Qdoba
burrito bowl w/ rice, chicken, grilled veggies, lettuce
16oz water
snack/preworkout- powerbar
16oz iced coffee
during workout- 16oz water
post workout- 16oz (1 scoop) MusclePharm Amino1
dinner- @ Panera- Sierra Turkey sandwich w/ baguette
33.8oz water
before bed- 1 "no bake" cookie
fish oil, vit d, vit c, zinc, zma
TRAINING
part a- 500m row
mobility
shoulder 2 overhead warm up sets
deadlift warm up sets
part b- Open workout 13.2
10:00 amrap: 330 total reps (11 rounds)
1. 5 shoulder 2 overhead 115#
2. 10 deadlifts 115#
3. 15 box jumps 24"
part c- row 1000m (cool down)
breakfast- 4 eggs, 2 slices of bread
1 banana
33.8oz water
snack- granola w/ pecans
20oz black coffee
lunch- @ Qdoba
burrito bowl w/ rice, chicken, grilled veggies, lettuce
16oz water
snack/preworkout- powerbar
16oz iced coffee
during workout- 16oz water
post workout- 16oz (1 scoop) MusclePharm Amino1
dinner- @ Panera- Sierra Turkey sandwich w/ baguette
33.8oz water
before bed- 1 "no bake" cookie
fish oil, vit d, vit c, zinc, zma
TRAINING
part a- 500m row
mobility
shoulder 2 overhead warm up sets
deadlift warm up sets
part b- Open workout 13.2
10:00 amrap: 330 total reps (11 rounds)
1. 5 shoulder 2 overhead 115#
2. 10 deadlifts 115#
3. 15 box jumps 24"
part c- row 1000m (cool down)
Wednesday, March 13, 2013
130313
NUTRITION
breakfast- 4 eggs (4 pro), 1 pork rib (~1 pro)
2 slices bread (2.5 carb), 1 banana (3 carb)
33.8oz water
snack- granola and pecans
20oz black coffee
lunch- 5-6oz pork ribs
1 cup cooked white rice
guacamole
16.9oz water
snack- trail mix
16.9oz water
dinner- @ Hyvee
3 pieces chicken (2 thighs and a leg)
mac and cheese, green bean casserole
33.8oz water
before bed- 2 zma, 1 vit d, 2 zinc, 1 vit c, 2 nyquil, fish oil
8oz water
TRAINING
ACTIVE REST
10:00 rowing (low stroke rate)
5:00 mobility
breakfast- 4 eggs (4 pro), 1 pork rib (~1 pro)
2 slices bread (2.5 carb), 1 banana (3 carb)
33.8oz water
snack- granola and pecans
20oz black coffee
lunch- 5-6oz pork ribs
1 cup cooked white rice
guacamole
16.9oz water
snack- trail mix
16.9oz water
dinner- @ Hyvee
3 pieces chicken (2 thighs and a leg)
mac and cheese, green bean casserole
33.8oz water
before bed- 2 zma, 1 vit d, 2 zinc, 1 vit c, 2 nyquil, fish oil
8oz water
TRAINING
ACTIVE REST
10:00 rowing (low stroke rate)
5:00 mobility
Tuesday, March 12, 2013
130312
NUTRITION
breakfast- 4 eggs (scrambled) (4 pro), 3 strips of bacon (1 pro)
(5 block) 1 banana (3 carb), 1 orange (2 carb)
2 tbsp guacamole (1.5 fat), pistachios/pecans (3.5 fat)
25.3oz Perrier
snack- 20oz black coffee
lunch- 2 packets of tuna (5 pro)
(5 bl) 1 cup cooked white rice (5 carb)
2 tbsp guacamole (1.5 fat), pecans (3.5 fat)
16.9oz water
snack- 3oz deli sliced ham
power bar
pre workout- 16oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm Amino1
16oz whole chocolate milk
dinner- shredded steak w/ mixed peppers and onions
33.8oz water
snack- chips and salsa (cheat)
2 "no-bake" cookies (cheat)
16.9oz water
2 zma
TRAINING
part a- 1000m row, mobility, snatch pull warm up sets
part b- 7x2 3-stop snatch pulls, rest 60-90 seconds
315, 315, 315, 335, 335, 335, 335
part c- 3x15 ghd sit ups, rest 45 seconds
3x10 weighted strict glute ham raise, rest 45 seconds (10#, 10#, 10#)
3x5 skin the cat (good control through movement)
part d- 6 rounds, for time: 12:10
1. 7 ohs 120#
2. 5 box jumps 36"
3. 5 muscle ups
part e- 500m row (cool down)
7 UB bar muscle ups (not max set, just wanted to see if I could get 7)
breakfast- 4 eggs (scrambled) (4 pro), 3 strips of bacon (1 pro)
(5 block) 1 banana (3 carb), 1 orange (2 carb)
2 tbsp guacamole (1.5 fat), pistachios/pecans (3.5 fat)
25.3oz Perrier
snack- 20oz black coffee
lunch- 2 packets of tuna (5 pro)
(5 bl) 1 cup cooked white rice (5 carb)
2 tbsp guacamole (1.5 fat), pecans (3.5 fat)
16.9oz water
snack- 3oz deli sliced ham
power bar
pre workout- 16oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm Amino1
16oz whole chocolate milk
dinner- shredded steak w/ mixed peppers and onions
33.8oz water
snack- chips and salsa (cheat)
2 "no-bake" cookies (cheat)
16.9oz water
2 zma
TRAINING
part a- 1000m row, mobility, snatch pull warm up sets
part b- 7x2 3-stop snatch pulls, rest 60-90 seconds
315, 315, 315, 335, 335, 335, 335
part c- 3x15 ghd sit ups, rest 45 seconds
3x10 weighted strict glute ham raise, rest 45 seconds (10#, 10#, 10#)
3x5 skin the cat (good control through movement)
part d- 6 rounds, for time: 12:10
1. 7 ohs 120#
2. 5 box jumps 36"
3. 5 muscle ups
part e- 500m row (cool down)
7 UB bar muscle ups (not max set, just wanted to see if I could get 7)
130311
NUTRITION
breakfast- @ Village Inn
Philly Steak Scrambler
shredded steak, onions, peppers, cheese, breakfast potatoes,
2 eggs (over easy), 3 small pancakes w/ butter and syrup
24oz black coffee, 32.9oz water
snack- trail mix
preworkout- powerbar
10oz black coffee
during workout- 24oz water
post workout- 16oz (1 scoop) MusclePharm Amino1
16oz whole chocolate milk
dinner- ~5oz baked chicken
1/2 sweet potato
1 cup cooked white rice
25.3oz Perrier, 16.9oz water
before bed- 33.8oz water
2 zma, 2 zinc, 1 vitamin d, 1 vitamin c, fish oil
TRAINING
part a- 1000m row
mobility
squat clean + sh2oh warm up sets
part b- EMOTM 12:00
ODD- 1 squat clean + 1 push jerk
EVEN- 2 hang squat clean thrusters
weights for each- 220, 220, 230, 240, 240, 250
part c- 6:00 amrap: 4 rounds
1. 4 squat cleans 205#
2. 4 push jerks 205#
3. 12 t2b
2:00 rest
4:00 amrap: 4 rounds +6 reps (finished 5th round after time)
1. 2 squat cleans 205#
2. 2 push jerks 205#
3. 6 t2b
1:00 rest
part d- EMOTM 8:00
2 wall walks + 4 wall facing hspu
part e- 500m row (cool down)
breakfast- @ Village Inn
Philly Steak Scrambler
shredded steak, onions, peppers, cheese, breakfast potatoes,
2 eggs (over easy), 3 small pancakes w/ butter and syrup
24oz black coffee, 32.9oz water
snack- trail mix
preworkout- powerbar
10oz black coffee
during workout- 24oz water
post workout- 16oz (1 scoop) MusclePharm Amino1
16oz whole chocolate milk
dinner- ~5oz baked chicken
1/2 sweet potato
1 cup cooked white rice
25.3oz Perrier, 16.9oz water
before bed- 33.8oz water
2 zma, 2 zinc, 1 vitamin d, 1 vitamin c, fish oil
TRAINING
part a- 1000m row
mobility
squat clean + sh2oh warm up sets
part b- EMOTM 12:00
ODD- 1 squat clean + 1 push jerk
EVEN- 2 hang squat clean thrusters
weights for each- 220, 220, 230, 240, 240, 250
part c- 6:00 amrap: 4 rounds
1. 4 squat cleans 205#
2. 4 push jerks 205#
3. 12 t2b
2:00 rest
4:00 amrap: 4 rounds +6 reps (finished 5th round after time)
1. 2 squat cleans 205#
2. 2 push jerks 205#
3. 6 t2b
1:00 rest
part d- EMOTM 8:00
2 wall walks + 4 wall facing hspu
part e- 500m row (cool down)
Sunday, March 10, 2013
130310
NUTRITION
breakfast- 3 eggs (3 pro), 3 bacon strips (1 pro), 1oz ham (1 pro)
(5 block) 1/2 avocado (5 fat)
1 banana (3 carb), 1 orange (2 carb)
16.9oz water
snack- 16.9oz water
preworkout- 10oz Americano (taza)
post workout- 10oz Americano (taza)
lunch/dinner- @ Blue
calamari, 1 tan roll, 1 super asparagus roll, 1 philadelphia roll
16oz Coors Light draft, 20oz water
fried ice cream
snack- 33.8oz water, vitamin c, vitamin d, zinc, nyquil
TRAINING
part a- 500m row
mobility
snatch warm up sets
part b- 13.1: 17:00 amrap: 185 total reps (5 burpees on set of 10, 6th region)
1. 40 burpees (to 6" target)
2. 30 snatches (75#)
3. 30 burpees (to 6" target)
4. 30 snatches (135#)
5. 20 burpees (to 6" target)
6. 30 snatches (165#)
7. 10 burpees (to 6" target)
8. AMRAP snatches (210#)
130309
NUTRITION
breakfast- 3 eggs (3 pro), 3 strips bacon (1 pro), 1oz ham (1 pro)
(5 block) 1/2 avocado (5 fat)
1 banana (3 carb), 1 orange (2 carb)
10oz coffee w/ espresso
16.9oz water
lunch- 5oz deli sliced ham (5 pro)
2 tbsp peanut butter (~5 fat)
1 twice-baked potato (???)
33.8oz water
dinner- 2 pineapple stuffed burgers, 1 w/ a bun
w/ tomatoes and guacamole
sweet potato slices, brussel sprouts, onions, carrots
16oz water
snack- 16oz water
vitamin D, zinc, nyquil, alka seltzer
TRAINING
part a- 10:00 recovery row (low stroke rate)
part b- 7:00 mobility
breakfast- 3 eggs (3 pro), 3 strips bacon (1 pro), 1oz ham (1 pro)
(5 block) 1/2 avocado (5 fat)
1 banana (3 carb), 1 orange (2 carb)
10oz coffee w/ espresso
16.9oz water
lunch- 5oz deli sliced ham (5 pro)
2 tbsp peanut butter (~5 fat)
1 twice-baked potato (???)
33.8oz water
dinner- 2 pineapple stuffed burgers, 1 w/ a bun
w/ tomatoes and guacamole
sweet potato slices, brussel sprouts, onions, carrots
16oz water
snack- 16oz water
vitamin D, zinc, nyquil, alka seltzer
TRAINING
part a- 10:00 recovery row (low stroke rate)
part b- 7:00 mobility
Friday, March 8, 2013
130308
NUTRITION
breakfast- Panera
steak, egg and cheese sandwich on poppyseed bagel
1 banana
33.8oz water, 16oz caffe mocha (Panera)
snack- 2oz jack's links beef jerky
16oz Americano (starbucks)
lunch- 2 packets tuna (5 pro)
1 cup cooked white rice (5 carb)
4 tbsp guacamole (3 fat), pistachios (2 fat)
16.9oz water
preworkout- power bar
16oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm Amino1
dinner- @Qdoba
steak burrito w/ rice, sour cream, lettuce and queso
16oz raspberry tea/lemonade
8oz water
snack- couple handfuls of popcorn
vitamin d, echinicea, zinc, zma, nyquil
16oz (1 packet) EmergenC
TRAINING
part a- 1000m row
mobility
part b- EMOTM for 10:00
ODD- 3 bar muscle ups
EVEN- 10 wall ball shots 20#
part c- 3 rounds, for time: 8:25
1. 400m run
2. 50 double unders
3. 15 pull ups
breakfast- Panera
steak, egg and cheese sandwich on poppyseed bagel
1 banana
33.8oz water, 16oz caffe mocha (Panera)
snack- 2oz jack's links beef jerky
16oz Americano (starbucks)
lunch- 2 packets tuna (5 pro)
1 cup cooked white rice (5 carb)
4 tbsp guacamole (3 fat), pistachios (2 fat)
16.9oz water
preworkout- power bar
16oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm Amino1
dinner- @Qdoba
steak burrito w/ rice, sour cream, lettuce and queso
16oz raspberry tea/lemonade
8oz water
snack- couple handfuls of popcorn
vitamin d, echinicea, zinc, zma, nyquil
16oz (1 packet) EmergenC
TRAINING
part a- 1000m row
mobility
part b- EMOTM for 10:00
ODD- 3 bar muscle ups
EVEN- 10 wall ball shots 20#
part c- 3 rounds, for time: 8:25
1. 400m run
2. 50 double unders
3. 15 pull ups
Thursday, March 7, 2013
130307
NUTRITION
breakfast- 5 eggs (scrambled)
1 banana, dried fruit
12oz (1 packet) EmergenC
20oz water
snack- granola, pecans
20oz black coffee
lunch- Qdoba
naked burrito w/ rice, chicken, fajita veggies and lettuce
16.9oz water
snack/preworkout- powerbar
12oz Americano (taza), 16.9oz water
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- leftover Pizza Hut
sausage pizza, pepperoni pizza, wings, 1 breadstick
40oz water
before bed- vitamin C, vitamin D, echinecea, zinc, fish oil
16oz (1 scoop) MusclePharm BulletProof
TRAINING
part a- 1000m row, mobility, snatch warm up sets
part b- 13.1: 17:00 amrap: 176 total reps (26 snatches at 165#)
1. 40 burpees (1:55)
2. 30 snatches 75# (3:18)
3. 30 burpees (5:25)
4. 30 snatches 135# (9:37)
5. 20 burpees (11:30)
6. 30 snatches 165# (started at 12:10 after transition)
7. 10 burpees
8. amrap snatches 210#
breakfast- 5 eggs (scrambled)
1 banana, dried fruit
12oz (1 packet) EmergenC
20oz water
snack- granola, pecans
20oz black coffee
lunch- Qdoba
naked burrito w/ rice, chicken, fajita veggies and lettuce
16.9oz water
snack/preworkout- powerbar
12oz Americano (taza), 16.9oz water
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- leftover Pizza Hut
sausage pizza, pepperoni pizza, wings, 1 breadstick
40oz water
before bed- vitamin C, vitamin D, echinecea, zinc, fish oil
16oz (1 scoop) MusclePharm BulletProof
TRAINING
part a- 1000m row, mobility, snatch warm up sets
part b- 13.1: 17:00 amrap: 176 total reps (26 snatches at 165#)
1. 40 burpees (1:55)
2. 30 snatches 75# (3:18)
3. 30 burpees (5:25)
4. 30 snatches 135# (9:37)
5. 20 burpees (11:30)
6. 30 snatches 165# (started at 12:10 after transition)
7. 10 burpees
8. amrap snatches 210#
Wednesday, March 6, 2013
130306
NUTRITION
breakfast- 5 eggs (5 protein)
(5 block) 8 tbsp guacamole (5 fat)
1 banana (3 carb), 1 orange (2 carb)
16oz (1 packet) EmergenC
33.8oz water
vitamin c, vitamin d, zinc, echinicea
snack- 2oz jack's links beef jerky stick (3 pro)
(3 bl) pistachios (3 fat)
mixed fruit (cantelope and watermelon) (2 carb), dried fruit (1 carb)
20oz black coffee
lunch- 2 packets of tuna (5 pro)
(5 bl) 1 cup cooked white rice (5 carb)
pistachios (5 fat)
16.9oz water
snack- granola
dinner- @ Hyvee
2 chicken thighs, 1 chicken leg
mashed potatoes, macaroni and cheese
24oz water
before bed- 16oz (1 packet) EmergenC
vit C, vit D, echinecea, zinc
12oz hot tea
TRAINING
COMPLETE REST DAY
breakfast- 5 eggs (5 protein)
(5 block) 8 tbsp guacamole (5 fat)
1 banana (3 carb), 1 orange (2 carb)
16oz (1 packet) EmergenC
33.8oz water
vitamin c, vitamin d, zinc, echinicea
snack- 2oz jack's links beef jerky stick (3 pro)
(3 bl) pistachios (3 fat)
mixed fruit (cantelope and watermelon) (2 carb), dried fruit (1 carb)
20oz black coffee
lunch- 2 packets of tuna (5 pro)
(5 bl) 1 cup cooked white rice (5 carb)
pistachios (5 fat)
16.9oz water
snack- granola
dinner- @ Hyvee
2 chicken thighs, 1 chicken leg
mashed potatoes, macaroni and cheese
24oz water
before bed- 16oz (1 packet) EmergenC
vit C, vit D, echinecea, zinc
12oz hot tea
TRAINING
COMPLETE REST DAY
Tuesday, March 5, 2013
130305
NUTRITION
breakfast- breakfast quiche, 3 pieces ham
lots of fruit (berries and pineapple)
16oz (1 packet) EmergenC
snack- beef jerky
dried fruit, blueberries
pistachios
40.9oz water, 20oz black coffee
lunch- 4oz steak (4 pro), 1oz ham (1 pro)
(5 bl) 1 cup cooked white rice (5 carb)
1/2 cup pistachios w/ shell (5 fat)
24oz water
preworkout- powerbar
16oz americano (taza)
during workout- 16.9oz water
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- @ Panera
turkey and avocado BLT on sourdough
baguette, pickle
16oz water, 16oz lemonade/raspberry tea
before bed- 16oz (1 packet) emergenC
vitamin d, vitamin c, zinc, echinicea
TRAINING
part a- 1000m row, mobility
part b- EMOTM for max rounds: 3 UB muscle ups
20 rounds (hand began to tear, called it there)- 60 total muscle ups
part c- EMOTM for 10:00: 6 push press @ 155#
part d- 21-15-9: 4:13
1. box jumps 24"
2. hand release push ups
3. deadlifts 185#
part e- 1000m row (cool down)
breakfast- breakfast quiche, 3 pieces ham
lots of fruit (berries and pineapple)
16oz (1 packet) EmergenC
snack- beef jerky
dried fruit, blueberries
pistachios
40.9oz water, 20oz black coffee
lunch- 4oz steak (4 pro), 1oz ham (1 pro)
(5 bl) 1 cup cooked white rice (5 carb)
1/2 cup pistachios w/ shell (5 fat)
24oz water
preworkout- powerbar
16oz americano (taza)
during workout- 16.9oz water
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- @ Panera
turkey and avocado BLT on sourdough
baguette, pickle
16oz water, 16oz lemonade/raspberry tea
before bed- 16oz (1 packet) emergenC
vitamin d, vitamin c, zinc, echinicea
TRAINING
part a- 1000m row, mobility
part b- EMOTM for max rounds: 3 UB muscle ups
20 rounds (hand began to tear, called it there)- 60 total muscle ups
part c- EMOTM for 10:00: 6 push press @ 155#
part d- 21-15-9: 4:13
1. box jumps 24"
2. hand release push ups
3. deadlifts 185#
part e- 1000m row (cool down)
Monday, March 4, 2013
130304
NUTRITION
breakfast- 1 piece of breakfast quiche (eggs, ham, vegetables)
(???) 3 pieces of ham, 1 bacon strip
1 cup blueberries, 1 banana
33.8oz water
snack- 4oz beef jerky (4 pro)
(4 bl) 1/4 cup dried fruit (2 carb), 1 orange (2 carb)
1/2 cups pistachios w/ shell (4 fat)
20oz black coffee
vit C, vit D, echinecea, zinc tablets
lunch- 4oz pork (4 pro), 1oz steak (1 pro)
(5 bl) 2 cups green beans (2 carb), 1 orange (2 carb), 1/8 cup dried fruit (1 c)
1/2 cup pistachios w/ shell (5 fat)
33.8oz water
snack- 2 tbsp peanut butter
dinner- 5oz steak, 2 cups green beans
10oz tea, 64oz water
before bed- 16oz (1 packet) EmergenC
TRAINING
Active Rest Day
20:00 row- 4405m (kept pace between 2:15 and 2:20, low stroke rate)
10:00 mobility (rolling out and stretches)
15:00 hot bath w/ epsom and bath salts (legs very sore, feel sickness
coming)
breakfast- 1 piece of breakfast quiche (eggs, ham, vegetables)
(???) 3 pieces of ham, 1 bacon strip
1 cup blueberries, 1 banana
33.8oz water
snack- 4oz beef jerky (4 pro)
(4 bl) 1/4 cup dried fruit (2 carb), 1 orange (2 carb)
1/2 cups pistachios w/ shell (4 fat)
20oz black coffee
vit C, vit D, echinecea, zinc tablets
lunch- 4oz pork (4 pro), 1oz steak (1 pro)
(5 bl) 2 cups green beans (2 carb), 1 orange (2 carb), 1/8 cup dried fruit (1 c)
1/2 cup pistachios w/ shell (5 fat)
33.8oz water
snack- 2 tbsp peanut butter
dinner- 5oz steak, 2 cups green beans
10oz tea, 64oz water
before bed- 16oz (1 packet) EmergenC
TRAINING
Active Rest Day
20:00 row- 4405m (kept pace between 2:15 and 2:20, low stroke rate)
10:00 mobility (rolling out and stretches)
15:00 hot bath w/ epsom and bath salts (legs very sore, feel sickness
coming)
130303
TRAINING (in Peoria)
part a- 1000m row, mobility
part b- 15 minutes to establish a heavy snatch single
--95, 135, 155, 165, 185, 205, 225, 245 (f), 245
part c- 15 minutes to establish a heavy clean and jerk single
--135, 185, 225, 245, 265, 275, 295, 315 (f jerk)
part d- EMOTM for 5:00: 3 UB snatches @ 80% of above (195#)
part e- EMOTM for 5:00: 3 UB clean and jerks @ 70% of above (210#)
part f- 4 rounds, for time: 9:17
1. 20 burpees
2. 16 c2b pull ups
cool down- 500m row
part a- 1000m row, mobility
part b- 15 minutes to establish a heavy snatch single
--95, 135, 155, 165, 185, 205, 225, 245 (f), 245
part c- 15 minutes to establish a heavy clean and jerk single
--135, 185, 225, 245, 265, 275, 295, 315 (f jerk)
part d- EMOTM for 5:00: 3 UB snatches @ 80% of above (195#)
part e- EMOTM for 5:00: 3 UB clean and jerks @ 70% of above (210#)
part f- 4 rounds, for time: 9:17
1. 20 burpees
2. 16 c2b pull ups
cool down- 500m row
130302
TRAINING (in Peoria)
part a- 1000m row, mobility
part b- EMOTM for 8:00: 3 strict press (heavy, progressive)
--115, 125, 135, 145, 155, 165, 175, 185
part c- EMOTM for 8:00: 5 back squat (heavy, progressive)
--205, 215, 225, 235, 245, 255, 265, 305
part d- 5 rounds (2:00 rounds), rest 1:00 between rounds
1. 10 push jerk 155#
2. 10 front squats 155#
3. AMRAP t2b
29, 22, 20, 18, 15= 104 total t2b reps
part e- for time: 9:05
1. 750m row (damper 5)
2. 30 hspu (hands on 45# plates w/ ab mat)
3. 750m row (damper 10)
part a- 1000m row, mobility
part b- EMOTM for 8:00: 3 strict press (heavy, progressive)
--115, 125, 135, 145, 155, 165, 175, 185
part c- EMOTM for 8:00: 5 back squat (heavy, progressive)
--205, 215, 225, 235, 245, 255, 265, 305
part d- 5 rounds (2:00 rounds), rest 1:00 between rounds
1. 10 push jerk 155#
2. 10 front squats 155#
3. AMRAP t2b
29, 22, 20, 18, 15= 104 total t2b reps
part e- for time: 9:05
1. 750m row (damper 5)
2. 30 hspu (hands on 45# plates w/ ab mat)
3. 750m row (damper 10)
Friday, March 1, 2013
130301
NUTRITION
preworkout- 16oz Americano (Starbucks)
post workout- 16oz (1 scoop) MusclePharm ReCon
breakfast- Starbucks- bacon/egg/cheese sandwich
sausage/egg/cheese sandwich
16.9oz Perrier
lunch- Tyroni's- pizza buffet :)
48oz water
preworkout #2- 12oz Americano (Starbucks)
post workout #2- 16oz (1 scoop) MusclePharm ReCon
dinner- shrimp fettuccine alfredo, bread, asparagus, angel food cake dessert
20oz tea/lemonade, 16.9oz water
snack- candy (skittles, sour patch kid)
TRAINING
Morning Session:
part a- 1000m row, mobility
part b- Open workout 12.4
12:00 amrap
1. 150 wall ball shots ("Karen")
2. 90 double unders
3. 30 muscle ups
*260 total reps (20 muscle ups)
*251 total reps in 2012
part c- 1000m row (cool down)
Afternoon Session:
part a- 500m row, mobility, 3 rounds: 1 muscle up to 7 ring dips, handstand
walk, 8 alternating pistols
part b- EMOTM for 20:00
ODD- 2 UB power snatch + 1 OHS @ 185#
EVEN- 10 box jumps 24"
part c- partner sprints x 5 down/back
part d- 8 muscle ups (to finish out 30 for the day (actually made it 31))
-worked on transition and kip
preworkout- 16oz Americano (Starbucks)
post workout- 16oz (1 scoop) MusclePharm ReCon
breakfast- Starbucks- bacon/egg/cheese sandwich
sausage/egg/cheese sandwich
16.9oz Perrier
lunch- Tyroni's- pizza buffet :)
48oz water
preworkout #2- 12oz Americano (Starbucks)
post workout #2- 16oz (1 scoop) MusclePharm ReCon
dinner- shrimp fettuccine alfredo, bread, asparagus, angel food cake dessert
20oz tea/lemonade, 16.9oz water
snack- candy (skittles, sour patch kid)
TRAINING
Morning Session:
part a- 1000m row, mobility
part b- Open workout 12.4
12:00 amrap
1. 150 wall ball shots ("Karen")
2. 90 double unders
3. 30 muscle ups
*260 total reps (20 muscle ups)
*251 total reps in 2012
part c- 1000m row (cool down)
Afternoon Session:
part a- 500m row, mobility, 3 rounds: 1 muscle up to 7 ring dips, handstand
walk, 8 alternating pistols
part b- EMOTM for 20:00
ODD- 2 UB power snatch + 1 OHS @ 185#
EVEN- 10 box jumps 24"
part c- partner sprints x 5 down/back
part d- 8 muscle ups (to finish out 30 for the day (actually made it 31))
-worked on transition and kip
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