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

130101

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