Monday, April 9, 2011

AM:

A. OTM for 20:00 of

1 Deadlift, 205# + 2 pushups
-add 1 DL and 2 pushups each minute until I can't complete the round then restart at 1 DL + 2 PU's
Ladder Climbs: 1-9, 1-8, 1-3

B. 1600m Swim intervals:

3 x 200m free, rest as needed
2 x 100m free, on 2:00
3 x 100m free, on 3:00
10 x 50m CSS, OTM for 10:00

PM:

A1. 500m row easy
A2. Mobility warmup & 3 rounds, 20 Wall balls, 20 DU's
A3. Light Cleans

B. Clean 8-6-4-3-2-1-1
135-155-165-185-205-225[F]-225

C. 5 rounds not for time
3 Cleans at 80% 1 RM - 180#
20 KB swings, 53#
50m farmers carry, 70#

D. 10 x 100m sprints, :20 rest
5:53

E. 3 x 1:00 plank holds, 1:00 rest

Notes:
Long day of training. Feel good at the end of the day. Swims went well today. Freestyle was overly slow though. I was hitting 50m about the same time I would a CSS 50m sprint. Cleans felt solid today even though I haven't front squatted since the knee injury. Just couldn't get out of the hole on the miss at 225 for the first attempt. Had good energy otherwise all day. Will try to get some rest tonight and a nice big dinner with plenty of protein and veggies.

Tuesday, February 15, 2011

A. Jerk 75%x2x5
-185#

B. Snatch Shrugs 4-4-4-4-4
185-195-205-215-225

C. 3 x max rep chinups
11-10-10

D. 6 x 100m Sprints, walk to start
-total work = 1:18

Notes:
Bodyweight = 186.5
Solid day. no real soreness anywhere. Sprints felt really slow today. Was supposed to do 10 but cut it at 6. BW is down a bit this week.

Nutrition:
Breakfast - ~8oz. pulled pork, fish oil, decaf coffee
Lunch - ~10-12oz. pulled pork, steamed veggies, coconut butter, olive oil, So Delicious bar
Dinner (PWO) - ~8oz. pulled pork, raw carrots & bell pepper, fish oil, 2 coconut macaroons
12g BCAA's (ran out), 10,000 I.U. Vit. D, 5-6g fish oil, ZMA