Tuesday, June 28, 2011: Week 4, Workout 17

4:00 PM

Warmup:
light mobility
10 x long distance box jumps w/ soft landing (6')
5 x one leg box jump (each leg)

Workout/Body weight metcon:
For time:
1000m run
30 HSPU
1000m row

Time - 13:41

Daily Report:

• Body: left shoulder is sore in the delt from snatches yesterday. Lower back is also slightly sore as well.
• Sleep: 9 hrs, decent
• Nutrition: crap - bday today so I ate whatever. Gluten free pizza at lunch, mozzarella and tomato salad, dessert, couple beers at dinner.
• Notes: Today is a milestone for workouts. It's the first time I've done legit HSPU's in a workout. They were all kipped but were full ground to lockout w/ 1 abmat for cushion. 1000m run was 3:41 w/ the 1000m row around 3:30 or so.
  

Tuesday, June 21, 2011: Week 3, Workout 12

4:00 PM

Warmup:
500m row, easy/mobility
HSPU work, 30 kipped ~7:00

Strength Work:
AMRAP in 10:00 of:
No legged rope climbs
-5 total, 1 set done on 2 ropes

OTM for 15:00 of:
12 regular pushups, 180 total

MetCon:
Complete in 5:00
500m Row AFAP
Max rep pullups
1:29.5/51 pullups

Cooldown:
10:00 lacrosse ball work on left shoulder/pec

Daily Report:

• Body: Each hip at the joint in each cheek is pretty sore. Never had that happen from pistols. Everything else is good.
• Sleep: 7.5 hrs, good
• Nutrition: Quality, 5g Vit. C, 10,000 I.U. Vit. D, 4g Fish oil, 2g MSM, 2g Glutamine, 1 tall coffee, 1 glass wine
• Notes: Good training day all around. Today was the most HSPU's I've ever done at one go so I'm pretty happy about that. Rope climbs went about like I expected. My hands got smoked pretty quick. Pushups got tough towards the end. The row/pullup was really tough. Pullups were hard from the start. Did 10-10-5-5-5-5-2-2-2-2-2. My forearms were on fire afterwards. My shoulder felt tight after so I did some work on it PWO.
  

Wednesday, February 16, 2011

9:30AM:

A1. Back Squat, Heavy Double
worked up to 300[PR]
A2. Back Squat, 85%x5x5
-255#, rested 5:00 between sets

Notes:
Solid training day. Knee is recovering. Current 5RM is 255. Back was slightly sore today, and tightened up a bit after squats

Nutrition:
Fasted until PWO. BW = 184 pre workout
PWO - Whey protein, 24g P, 30:00 after, fish oil
Lunch - Shrimp, chicken, beef fajitas, (~8oz. meat) sauteed veggies, a few chips, fish oil
Snack - whey protein, 24g P, fish oil
Dinner -

Monday, February 14, 2011

A. General Warmup
-light back squats

B. Back Squat, up to 100% of 1RM
245-255-265-275-300
*used a 12" box

C. Press, 1RM
140[F]-136[PR]-137.5[F]

D. Deadlift, 1RM
225-315-365-415[PR]-425[PR]

E. EMOM for 10:00
2 MU's
2 HSPU
*alternating, 10 of each movement
**Missed 1 Muscle up on the last set.

Notes:
Knee felt good today to the 12" box depth. Definitely stronger not at full range. I am still below parallel though. Another couple weeks and I will go for a 1 RM. Press is still shitty and thats all I'm gonna say about that. It's a PR though...Deadlift felt strong. The hardest part was getting the weight off the ground. 20 pound PR. Muscle-ups are getting better and so are HSPU's. All in all a good day of training.

Nutrition:
Breakfast: 4 strips bacon, 3 fried eggs, 1/2 apple, fish oil
Lunch: Jason's Deli salad bar, olive oil/vinegar dressing, 5oz. chicken, 3 HB eggs, fish oil
Dinner:
-18g BCAA's, 5-6g fish oil, ZMA