Sunday, June 12, 2011: REST DAY

REST DAY

Daily Report:

• Body: Everything is feeling pretty good.
• Sleep: 6hrs, poor
• Nutrition: crap + beer
• Notes: Horse races, sisters b-day, Mav's game.
  

Saturday, June 11, 2011: Week 1, Day 6

Active Recovery/CFE

5k run, 85% effort

Time - 22:37

Daily Report:

• Body: Knees are a little sore from the squatting yesterday. Squats were kind of awkward in boots and pants.
• Sleep: 7 hrs, decent
• Nutrition: Good during the day, crap by the evening.
• Notes: Felt pretty good on the run today. I hit the turn around at 10:52. I thought it felt overly easy to get to that point and when I turned around I realized the route was slightly downhill and the wind was at my back. From the turn to finish it was tough but felt good. Next 5k TT I will do on a track to get a legit time at 100% effort. I think at this point I can get a sub 20:00 time.
  

Friday, June 10, 2011: Week 1, Day 5

4:00 PM

Warmup:
500m row, easy
Mobility

Strength: Upper Body
Weighted Ring Dips, 5-5-5-3-3-3


Met-Con:
"The Chase"*
-In a 20# ruck sack, boots, and pants

For time:
800m Run
21 Thrusters 95#
21 Pullups
3 Rope Climbs
15 Thrusters
15 Pullups
2 Rope Climbs
9 Thrusters
9 Pullups
1 Rope Climb

Time - 25:37

Recovery:
10:00 Stretch

Daily Report

• Body: I can still feel a little soreness in my quads at the bottom of a squat. Everything else is good to go.
• Sleep: 7 hrs, quality
• Nutrition: 1 cup coffee, Paleo foods, some nuts, beer.
  
• Notes: *"The Chase" was a workout I came up with for a cop buddy who needed to get some work done in what would be equivalent to his daily cop attire which includes a vest and a full load belt, pants, and boots. I would like to do a variant of this without the pullups and add in some prowler pushing after the rope climbs. This workout was tough. The rope climbs were the hardest part. I think the weight from the ruck pulling back as I was climbing was the issue. It might have been a little easier with a weight vest since it is somewhat evenly distributed.
  

Thursday, June 9, 2011: Week 1, Day 4

11:00 AM

Swim:

A. Max distance underwater swim
-25m

B. OTM for 20:00, 50m free

C. 50m backstroke

Daily Report:

• Body: Quads are still a little sore and so are my shoulders.
• Sleep: 9 hrs, decent
• Nutrition: Good. Had nuts, 1 glass of wine
  
• Notes: Workout went well. The 50m's averaged around :50.
  

Wednesday, June 8, 2011: Week 1, Day 3

4:00 PM

A1. Row, easy
A2. Mobility/ROM

Strength: Lower Body
B. Hack Squat 5-5-5-3-3-3
225-245-255-275-295-315[F]

Met-Con
C. 12-9-6-3
Power Cleans, 185#
Box Jumps, 30"

Time - 6:36

D. Stretch

Daily Report:

• Body: Chest and shoulders are sore.
• Sleep: 7 hrs, poor
• Nutrition: 1 cup coffee, paleo foods, no fruit, 4g fish oil. PWO: 2g glutamine, 2g MSM
• Notes: Haven't ever really played around with the hack squat. It got tough fast and form started to fail a little on the heavier weights. Got 315 up to my knees before the angle was too great and couldn't get it over my hamstrings. The point of the exercise is to maintain an upright position similar to a front squat or high bar back squat. The met-con got tough fast. The weight got heavy, but I felt good afterward.
  

Tuesday, June 7, 2011: Week 1, Day 2

10:30 AM:

Swim:

A. 25m underwater swim x 2
B. 6 x 100m freestyle sprints, rest as needed
C. 50m backstroke

4:00 PM:

Physical Training:

A1. 500m row, easy
A2. Mobility/ROM

B. OTM for 21:00
10 Wide Pushups the 1st minute
10 Regular pushups the 2nd minute
10 Tricep pushups the 3rd minute
TOTAL = 210 pushups

C. 10x4 sets, GHD situps

Daily Report:

• Body: Shouders are pretty tired/sore today. Quads are slightly sore.
• Nutrition: 1 cup coffee, 2 beers at happy hour, paleo foods, 4g fish oil, PWO: 2g Glutamine, 2g MSM, 1 gallon + of water.
  
• Sleep: 10 hrs, quality
• Notes: Originally planned to swim 10x100m sprints but I didn't want to overdo it on my shoulders since I have PT this afternoon. Pushps went well. Didn't really have to break. I originally planned to do this for 30:00 to make 300 pushups. I decided I didn't want to be incapacitated for tomorrow. Next time I do this I will go for 30:00.
  

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.
  

Friday, June 3, 2011 - Sunday, June 5, 2011

REST DAYS

*New training cycle to start tomorrow.

Report:

• Body: Everything is feeling good. Been working on the shoulder and stretching/rolling everything around it. Its feeling much better. Knee is doing well too.
• Sleep: been decent the past few days.
• Nutrition: Pretty solid in terms of food quality. Had a lot of nuts on Saturday and a couple beers during the day, glass of wine at night. Had a cup of coffee on Sunday.
  
• Notes:
• -Friday: 30:00 walk in the morning. Was supposed to do a workout but my buddy bailed on me so I held off for a couple more days rest.
• -Saturday: Woke up at 4am to go fishing. Fished most of the day.
• -Sunday: 30:00 walk upon waking. Did some discipline training during the day: made it a point to not sit down unless I had to (i.e. driving) from wake to 3pm. Went well, but its weird to do normal house things, like watch tv and eat, standing up.
  

Thursday, June 2, 2011

REST DAY

Daily Report:

• Body: Feeling good today. Biceps and elbows are a little tender to the touch.
• Sleep: ~10hrs, decent
• Nutrition: Day 4 of no caffeine: No ramifications from lack of it. It gets easier each time I stop drinking coffee. Paleo, meat & veggies, few handfuls of nuts, no fruit, no dairy, 1 gal. + of water.
  
• Notes: Went on a 30-35 minute walk today after I woke up. Ready to get back to training.
  

Wednesday, June 1, 2011

REST DAY

Daily Report:

• Body: Shoulders and arms are still sore, knee is a little twingy today.
• Sleep: 10-11 hrs, quality
• Nutrition: Clean foods, no coffee or dairy
• Notes: Went for a 20:00 walk midday. It was warm out.