Tuesday, July 5, 2011: Week 1, Workout 2

7:15AM

Warmup:
500m row, easy
mobility
Burgener warmup

Strength:
A. Muscle Snatch 40%(of snatch)x3x2
-75
B. Power Clean + Clean 60%(of clean)x2+1x3
-147
C. Power Jerk + Jerk 60%(of jerk)x2+1x3
-141

MetCon:
4 rounds of:
10m shuttle run x 4
10 KB swings, 53#

Daily Report:

• Body: lower back is sore. Left shoulder is a little sore as well. Did some work on it preWO and it felt better.
• Sleep: 6 hrs, awful
• Nutrition: 100% clean, no caffeine, no alcohol, PWO = 2 eggs, 4 egg whites, 1 ZICO coconut
  
• Notes: Nice day of training. Total workout time was around 45-50 minutes. I miscalculated the clean portion at 137 and had to redo the weight after I had already hit the 3 sets.
  

Wednesday, June 15, 2011: Week 2, Workout 9

3:00 PM

Warmup:
400m run
mobility/ROM
5:00 HSPU work

Strength/Lower Body:
Hack Squat 3-3-3-1-1-1

Met-Con:
For time:
50 Thrusters, 45#
40 DU's
30 KB swings, 53#
20 Overhead Lunges, 45#
10 Burpees

Time - 4:52

Monday, June 6, 2011: Week 1, Day 1

3:30 PM

Warmup:
A1. 20 cal. row - :48
A2. Mobility
A3. HSPU work 5:00, 20 kipped

Strength/Full Body:
B. Hang Power Snatch 3-3-3-1-1-1
115-125-135-155[F]-155-165

Met-Con:
C. For time:
50 pullups
50 KB Swings, 53# (American)
50 Double Unders
50 OHS, 95#

Time - 10:37

Daily Report:

• Body: Everything feels great.
  
• Sleep: 10 hrs decent. Watched the Mav's game the night before and had some beers, which usually makes me not sleep so well.
• Nutrition: Solid
• Notes: Missed the first attempt at 155 out front. Solid on the second. Made 165, which was a little shaky but matches my current 1RM PR. The met-con was tough. Hit the shoulders pretty hard. Broke the pullups in 30-10-6-4, KB Swings in 25-15-10, DU's unbroken, OHS 5 sets of 10. Wrists and quads were really feeling it in the OHS.
  

Monday, May 23, 2011

WEEK 4, WOD 16

AM:

A1. 800m run, easy/ROM
A2. 21-15-9, wall ball, pushups, DU's

B. Thruster, 3RM
135-55-165-170[PR]-175[F2]

C. For time:
15 Thrusters, 80% 3RM - 135
100 KB Swings, 53#
800m Farmers carry, 53# each
Time - 20:55

D. 50 Situps, abmat, 50 Back extensions

PM:

A1. 500m row, easy
A2. Mobility

B. 5k, easy pace
Time - 24:29

C. 5 rds:
10 GHD situps
10 Back Ext.

Daily Report:

• Body: Feels a little tired today but real soreness. Hands are tender from pullups.
  
• Sleep: 10 hrs in bed but slept off and on
• Nutrition: Paleo, 5g Vit. C, 4g Fish oil, 2g MSM
  
• Notes: AM workout went well. It's hard to lift in the mornings since I have spent so much time lifting in the afternoons. The 3RM is a PR since I have never done that before that I know of. The KB Swings were tough today considering the pullups from yesterday. Broke them up in 25's and the last set in 15 & 10. The FC was rough. My forearms were on fire. The 5k was tough even though it was supposed to be "easy". The wind was really ripping hard today and i ran 1/2 the course that I did for the 10k last week. Very hilly and rough.
  

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.