REST DAY
-Solid nutrition day. Resting up for a 5k TT tomorrow. Got some soreness in my lats and intercostal muscles.
Saturday, February 12, 2011
Thursday, February 10, 2011
Thursday 2/10/11
A1. Foam roll A2. 500m row, 80% effort
A3. Workout prep
-light KB swings, Light Power cleans, 12" & 20" Box Jumps
B. "Wittman"
A3. Workout prep
-light KB swings, Light Power cleans, 12" & 20" Box Jumps
B. "Wittman"
Seven rounds for time of:
15 KB Swings, 1.5 pood
15 Power cleans, 95#
15 Box jumps, 24" box
Time - 16:58
C. 2 Consecutive Muscle-ups OTM, 10:00
*A miss = 5 Burpees
missed 9 of 20 = 45 Burpees
D. 45 Burpees for time
Time - 1:48
Notes:
Quads are pretty sore today. Knees are doing good. Foam rolled for 10+ minutes early this morning and did some arm stretches on the green band. Workout was a lot tougher than I thought it would be. Lower back took a pounding. Really need to work on box jumps in a fatigued state.Tomorrow will be an active rest day and I'm going to try to swim. 5k on Saturday.
Nutrition:
18g BCAA's, 9-10g fish oil, 10,000 I.U. Vit. D, ZMA
*No caffeinated coffee today
Breakfast - 2 grassfed hotdogs, spring mix lettuce, 1/2 apple, fish oil
Lunch - BBQ: 7-8oz. pulled pork, cole slaw, tomato/cucumber/onion salad, iced tea, fish oil
Dinner - ~8-10oz. chicken thigh, Salad with mushrooms/carrots/olive oil/vinegar, 1 cup tomato soup, fish oil (done by 5:30pm)
Wednesday, February 9, 2011
A1. General warmup
A2. Tabata Row, easy - 942m total
B. Push Press from behind neck 3-3-3-3-2-1, 2:00 rest
165-175-185[f3]-185-195[F2]-205[F]-205(jerk)
*Walked 20m after 205 jerk
C. Death by 20m
-12 rounds + 12 20's
Notes:
Decent day of training. Presses got difficult towards the end. Quads were a little sore from Karen the day before. Had a small effect during the 20m ladder.
Nutrition:
18g BCAA's, 8-9g fish oil, 10,000 I.U. Vit. D, ZMA
PWO meal 30:00 after, no more food after 5:30pm
A2. Tabata Row, easy - 942m total
B. Push Press from behind neck 3-3-3-3-2-1, 2:00 rest
165-175-185[f3]-185-195[F2]-205[F]-205(jerk)
*Walked 20m after 205 jerk
C. Death by 20m
-12 rounds + 12 20's
Notes:
Decent day of training. Presses got difficult towards the end. Quads were a little sore from Karen the day before. Had a small effect during the 20m ladder.
Nutrition:
18g BCAA's, 8-9g fish oil, 10,000 I.U. Vit. D, ZMA
PWO meal 30:00 after, no more food after 5:30pm
Tuesday, February 8, 2011
Tuesday, February 8, 2011
A. General warmup & mobility
B. "Karen"
150 Wall Ball shots, for time - 20#
Time - 6:34 [PR]
*last recorded time was 8:51 on 3/29/10
Notes:
This workout sucks. Got 60 straight, then started breaking. Knee feels good today. No pain in the squats, but had some fatigue. Definitely weaker.
Nutrition:
6g BCAA's PWO followed by a huge salad with chicken and olive oil vinaigrette.
Vit. D 10,000 I.U., 8-9g fish oil
B. "Karen"
150 Wall Ball shots, for time - 20#
Time - 6:34 [PR]
*last recorded time was 8:51 on 3/29/10
Notes:
This workout sucks. Got 60 straight, then started breaking. Knee feels good today. No pain in the squats, but had some fatigue. Definitely weaker.
Nutrition:
6g BCAA's PWO followed by a huge salad with chicken and olive oil vinaigrette.
Vit. D 10,000 I.U., 8-9g fish oil
Monday, February 7, 2011
A1. 10:00 TP Therapy
A2. general warmup
-also did 10:00 HSPU practice
B. Front Squat 2-2-2-2-2
185-195-205-215-225
C. Box Jump 2x5 @ 90% max
-used 45"
D. 8 rounds of:
20yd-40yd-20yd shuttle
rest :45
*3 cone setup
Notes:
Used a 12" Box to squat to. Knee is still tight in the very bottom but felt good today. Just used the box for a depth guide, touching lightly in the bottom. Box Jumps were tough. My knee is noticeably weaker and it was a struggle to get max acceleration on the jumps.
Nutrition:
18g BCAA's, 7-9g fish oil, Vit. D, ZMA
A2. general warmup
-also did 10:00 HSPU practice
B. Front Squat 2-2-2-2-2
185-195-205-215-225
C. Box Jump 2x5 @ 90% max
-used 45"
D. 8 rounds of:
20yd-40yd-20yd shuttle
rest :45
*3 cone setup
Notes:
Used a 12" Box to squat to. Knee is still tight in the very bottom but felt good today. Just used the box for a depth guide, touching lightly in the bottom. Box Jumps were tough. My knee is noticeably weaker and it was a struggle to get max acceleration on the jumps.
Nutrition:
18g BCAA's, 7-9g fish oil, Vit. D, ZMA
Sunday, February 6, 2011
A1. 1 mile run easy
A2. 10-8-6-4-2
Deadhang pullups
Pushups (explosive variations)
GHD Situps
Squats
B. 2 Push Press, EMOM for 15:00
-155#
C. 3:00 of box jumps from top of bax
-worked on ground reaction - 38 total
D. Shock drills, 12" boxes
10 on each leg
E. 10:00 consecutive MU work
Notes:
Sore in hamstrings and adductors from yesterday. Everything else is good to go.
20g BCAA's
A2. 10-8-6-4-2
Deadhang pullups
Pushups (explosive variations)
GHD Situps
Squats
B. 2 Push Press, EMOM for 15:00
-155#
C. 3:00 of box jumps from top of bax
-worked on ground reaction - 38 total
D. Shock drills, 12" boxes
10 on each leg
E. 10:00 consecutive MU work
Notes:
Sore in hamstrings and adductors from yesterday. Everything else is good to go.
20g BCAA's
Saturday, February 5, 2011
CFE workshop
-8 x 100m sprints (4 in morning, 4 in afternoon)
*ranged from 80%-100% effort
Afternoon WOD:
100m sprint every :30 x 16
= 1 mile
-8 x 100m sprints (4 in morning, 4 in afternoon)
*ranged from 80%-100% effort
Afternoon WOD:
100m sprint every :30 x 16
= 1 mile
Friday, February 4, 2011
A1. TP Therapy, 10:00
A2. 500m row, 90% effort
A3. general warmup
B1. Power Clean, Heavy single
185x3-205x3-225-230
B2. Power Clean, 90%x3x3
-use heavy single weight - 205
C. Clean Pulls 280x4x5
-was +5 from 12/30/10
D1. 3x max rep chinups
11-11-8
D2. 10x2 pullups, kipping
A2. 500m row, 90% effort
A3. general warmup
B1. Power Clean, Heavy single
185x3-205x3-225-230
B2. Power Clean, 90%x3x3
-use heavy single weight - 205
C. Clean Pulls 280x4x5
-was +5 from 12/30/10
D1. 3x max rep chinups
11-11-8
D2. 10x2 pullups, kipping
Thursday, February 3, 2011
Thursday, February 3, 2011
A1. TP Therapy, 10:00
A2. 500m row - 300m easy / 200m hard
A3. general warmup/bear complex
B. Back Squat 2x10@70% OTM
-used 210# and a 12" box w/ 25# bumper ~13"
C. Rack Jerk 85%x1x2, 90%x1x3
210x1x2
225x1x3
D. 4 rounds for time of:
10 Power Cleans, 135#
50 Double Unders
Time -5:47
E. 10 x HSPU - kipped
Notes:
Knee is feeling much better though is noticeably weaker. Still used a box to squat to due to the discomfort at full depth. Jerks were solid. Conditioning workout was rough. The DU's were tough and my shoulders were on fire.
Nutrition:
All Paleo.
18g BCAA's, 3-5g fish oil, Airborn, ZMA,
A2. 500m row - 300m easy / 200m hard
A3. general warmup/bear complex
B. Back Squat 2x10@70% OTM
-used 210# and a 12" box w/ 25# bumper ~13"
C. Rack Jerk 85%x1x2, 90%x1x3
210x1x2
225x1x3
D. 4 rounds for time of:
10 Power Cleans, 135#
50 Double Unders
Time -5:47
E. 10 x HSPU - kipped
Notes:
Knee is feeling much better though is noticeably weaker. Still used a box to squat to due to the discomfort at full depth. Jerks were solid. Conditioning workout was rough. The DU's were tough and my shoulders were on fire.
Nutrition:
All Paleo.
18g BCAA's, 3-5g fish oil, Airborn, ZMA,
Tuesday, February 1, 2011
AM:
A. Quick warmup
B. 5 rounds for time of:
7 Power Snatch, 115
10 Ring Dips
Time - 4:59
PM:
A1. 10:00 TP Therapy
A2. 500m row/general warmup
B1. Power Snatch, Heavy single
135-145-150-155-160-165[F]
B2. Power Snatch 135x3x4
C. Snatch Pulls 110%x4x2 - 205#
Notes:
Good day of training. Traps were sore due to the HPC's the day before. Ring dips got tough after the 2nd round. Could've made 165 on the PS, but felt it a bit in my knee and bailed. The sets of 3 at 135 felt strong. Pulls were heavy and my grip was shot by this point.
A. Quick warmup
B. 5 rounds for time of:
7 Power Snatch, 115
10 Ring Dips
Time - 4:59
PM:
A1. 10:00 TP Therapy
A2. 500m row/general warmup
B1. Power Snatch, Heavy single
135-145-150-155-160-165[F]
B2. Power Snatch 135x3x4
C. Snatch Pulls 110%x4x2 - 205#
Notes:
Good day of training. Traps were sore due to the HPC's the day before. Ring dips got tough after the 2nd round. Could've made 165 on the PS, but felt it a bit in my knee and bailed. The sets of 3 at 135 felt strong. Pulls were heavy and my grip was shot by this point.
Subscribe to:
Posts (Atom)