A. Max Double unders, 77
A2. General warmup
-GHD situps, back ext, pushups, OHS w/ PVC, 10 strict pullups
B. For time:
10 Thrusters, 135#
15 SDHP, 135#
400m Run
10 Hang Power Cleans, 135#
20 Back Squats, 135#
800m Run
Time - 9:04
Notes:
Good day of training. Knee felt a little tight afterwards. The 800m was tough.
PWO - 5g glutamine, 1 tsp spirulina
Friday, March 11, 2011
Wednesday, March 9, 2011
Wednesday, March 9, 2011
4x through of:
25 Pushups
6 strict pullups
Notes:
Feeling good today. Energy levels are really good. Just taking it easy for the qualifiers next week.
25 Pushups
6 strict pullups
Notes:
Feeling good today. Energy levels are really good. Just taking it easy for the qualifiers next week.
Tuesday, March 8, 2011
Tuesday, March 8, 2011
10:00 AM
A1. 400m run, easy
A2. general dynamic warmup
B. Back Squat 5x3
-used 285 [5RM PR]
285-285[F5]-285[F2]
*Rested 5:00 for second set and 7:00 for 3rd
C. Press 120x3x3
D. Max rep weighted chinups
25#, 7-7-6.5
Notes:
Back squats felt solid on the first set. This is probably right around my true 5RM as I just didn't have enough juice to get the next 2 sets. Will try this same weight again next Monday. Press was ok. I will try to move up to 4 reps next week. Chinups were tough, but getting better since I've been working on them. Fair day of training overall.
A1. 400m run, easy
A2. general dynamic warmup
B. Back Squat 5x3
-used 285 [5RM PR]
285-285[F5]-285[F2]
*Rested 5:00 for second set and 7:00 for 3rd
C. Press 120x3x3
D. Max rep weighted chinups
25#, 7-7-6.5
Notes:
Back squats felt solid on the first set. This is probably right around my true 5RM as I just didn't have enough juice to get the next 2 sets. Will try this same weight again next Monday. Press was ok. I will try to move up to 4 reps next week. Chinups were tough, but getting better since I've been working on them. Fair day of training overall.
Monday, March 7, 2011
Monday, March 7, 2011
A1. 800m run easy
A2. general warmup
B. 4 rounds of:
25 Pushups
30 Situps
6 strict pullups
Totals:
100 Pushups
120 Situps
24 Pullups
Notes:
Back is still slightly sore from DL's so I'm going to back squat tomorrow. Supposed to do 285x5x5 and to do so I think I need to rest up. Today's WO is just to move and to get ideal numbers on the PST. It's not for time as I don't want to illicit that stress. Energy is good today. Been getting good sleep lately and cutting workouts down has been beneficial. I'm going to do this PT workout M/W/F this week.
Nutrition:
100% Paleo
PWO: 5g glutamine, 1 tsp spirulina
Other: 3g Vit. C, 10,000 I.U. Vit. D, Adrenal Complex x2, 4-5g fish oil, herbal teas
A2. general warmup
B. 4 rounds of:
25 Pushups
30 Situps
6 strict pullups
Totals:
100 Pushups
120 Situps
24 Pullups
Notes:
Back is still slightly sore from DL's so I'm going to back squat tomorrow. Supposed to do 285x5x5 and to do so I think I need to rest up. Today's WO is just to move and to get ideal numbers on the PST. It's not for time as I don't want to illicit that stress. Energy is good today. Been getting good sleep lately and cutting workouts down has been beneficial. I'm going to do this PT workout M/W/F this week.
Nutrition:
100% Paleo
PWO: 5g glutamine, 1 tsp spirulina
Other: 3g Vit. C, 10,000 I.U. Vit. D, Adrenal Complex x2, 4-5g fish oil, herbal teas
Sunday, March 6, 2011
Sunday, March, 6 2011
REST DAY
Notes:
Feel pretty good today. Have some residual soreness in my back from the DL's on Friday. Should reside by tomorrow. Slept pretty well. Nutrition is 100% Paleo, no caffeine, no fruit.
Notes:
Feel pretty good today. Have some residual soreness in my back from the DL's on Friday. Should reside by tomorrow. Slept pretty well. Nutrition is 100% Paleo, no caffeine, no fruit.
Saturday, March 5, 2011
Saturday, March 5, 2011
REST DAY
Notes:
Back is kinda sore from Deadlifts yesterday.
So my workout schedule for the next 7 weeks is going to be very limited. I am going through a 30 day "detox" of no caffeine, alcohol, sugar, fruit, additives and currently on day 6 as of today. The goal of this is to fix some adrenal, cortisol, and insulin issues that have progressively gotten worse over the last year and a half. By attempting to remove all stress from my life including too much working out, I believe I can turn this around in a couple months. Especially with the CF sectionals coming up. So, next week I will only work out twice (Monday -or- Tuesday & Thursday) and twice the next 7 weeks. That will be 2 workouts a week for 8 weeks. After next week, Mondays will alternate between Back Squat and DL or I may set it up in this fashion: 5x3 Back Squat and 5x1 Deadlift each Monday. I like the latter, so I may stick with that. I may throw some presses in there but I want to keep the overall workout around an hour with the time under tension being less than 5:00. Something to play with. I think Monday -or- Tuesday of this next week I will try this: (Most likely Monday since this will be a similar schedule for the next 8 weeks.)
5x3 Back Squats - +5-10lbs
5x1 Deadlift +5lbs (save for the next week to get adequate recovery)
3x3 Press
Thursday will be a CF style workout in the 3-6 minute range or sprints. Other days I will just go on a walk for a "workout".
Notes:
Back is kinda sore from Deadlifts yesterday.
So my workout schedule for the next 7 weeks is going to be very limited. I am going through a 30 day "detox" of no caffeine, alcohol, sugar, fruit, additives and currently on day 6 as of today. The goal of this is to fix some adrenal, cortisol, and insulin issues that have progressively gotten worse over the last year and a half. By attempting to remove all stress from my life including too much working out, I believe I can turn this around in a couple months. Especially with the CF sectionals coming up. So, next week I will only work out twice (Monday -or- Tuesday & Thursday) and twice the next 7 weeks. That will be 2 workouts a week for 8 weeks. After next week, Mondays will alternate between Back Squat and DL or I may set it up in this fashion: 5x3 Back Squat and 5x1 Deadlift each Monday. I like the latter, so I may stick with that. I may throw some presses in there but I want to keep the overall workout around an hour with the time under tension being less than 5:00. Something to play with. I think Monday -or- Tuesday of this next week I will try this: (Most likely Monday since this will be a similar schedule for the next 8 weeks.)
5x3 Back Squats - +5-10lbs
5x1 Deadlift +5lbs (save for the next week to get adequate recovery)
3x3 Press
Thursday will be a CF style workout in the 3-6 minute range or sprints. Other days I will just go on a walk for a "workout".
Friday, March 4, 2011
Friday, March 4, 2011
A. 5:00 barefoot jump rope
B. Deadlift 345x5x3
C. 10:00 HSPU work
5:00 kipped with abmat
5:00 neg full ROM
Notes:
Deadlifts felt heavy today. They have felt that way the past few times I've done them. My shoulders are sore from bench press on Wed. HSPU were decent today.
Nutrition:
Paleo, no fruit, no caffeine
10g glutamine, 3g Vit. C, 10,000 I.U. Vit. D, 5g fish oil, 1 tsp. spirulina
B. Deadlift 345x5x3
C. 10:00 HSPU work
5:00 kipped with abmat
5:00 neg full ROM
Notes:
Deadlifts felt heavy today. They have felt that way the past few times I've done them. My shoulders are sore from bench press on Wed. HSPU were decent today.
Nutrition:
Paleo, no fruit, no caffeine
10g glutamine, 3g Vit. C, 10,000 I.U. Vit. D, 5g fish oil, 1 tsp. spirulina
Thursday, March 3, 2011
Thursday, March 3, 2011
REST DAY
Notes:
Traveled today. Energy is ok. Will be ready to hit it tomorrow.
Notes:
Traveled today. Energy is ok. Will be ready to hit it tomorrow.
Wednesday, March 2, 2011
Wednesday, March 2, 2011
A. Bench Press 5-5-5
165
B. Hang Power Snatch 3-3-3
135-140-145[F3]
Notes:
Not moving too well today. I guess I'm pretty worn out from the trip it's just finally catching up with me. Didn't do too much today. Attempted to work on MU's but they weren't willing to cooperate. I'm going to minimize total workout time for the rest of the week and next week. Time under tension has been minimal this week anyways. Rest tomorrow and deadlifts on Friday. Might just do partials.
Nutrition:
100% Paleo, no fruit, no caffeine
10,000 I.U. Vit. D, 10g glutamine, 1000mg Vit. C, 1 tsp. spirulina, ZMA
165
B. Hang Power Snatch 3-3-3
135-140-145[F3]
Notes:
Not moving too well today. I guess I'm pretty worn out from the trip it's just finally catching up with me. Didn't do too much today. Attempted to work on MU's but they weren't willing to cooperate. I'm going to minimize total workout time for the rest of the week and next week. Time under tension has been minimal this week anyways. Rest tomorrow and deadlifts on Friday. Might just do partials.
Nutrition:
100% Paleo, no fruit, no caffeine
10,000 I.U. Vit. D, 10g glutamine, 1000mg Vit. C, 1 tsp. spirulina, ZMA
Tuesday, March 1, 2011
Tuesday, March 1, 2011
Time - 4:00pm
A. 21-15-9
SDHP, 95#
OHS, 95#
Time - 3:40
Notes:
21's were unbroken. Had to break the 15's on SDHP, and 15 and 9 on OHS were unbroken. Decent workout. Feet cramped up afterward. Forearms were spent and quads burned.
Nutrition:
100% Paleo, no caffeine, no fruit
10,000 I.U. Vit. D, 8g Fish oil, 10g L-glutamine, 2 tsp. spirulina, ZMA
Had a slight caffeine headache by workout time but it went away after I warmed up a bit.
A. 21-15-9
SDHP, 95#
OHS, 95#
Time - 3:40
Notes:
21's were unbroken. Had to break the 15's on SDHP, and 15 and 9 on OHS were unbroken. Decent workout. Feet cramped up afterward. Forearms were spent and quads burned.
Nutrition:
100% Paleo, no caffeine, no fruit
10,000 I.U. Vit. D, 8g Fish oil, 10g L-glutamine, 2 tsp. spirulina, ZMA
Had a slight caffeine headache by workout time but it went away after I warmed up a bit.
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