7-10-12

Tuesday

A. Power Snatch @ 135- 5 reps EMOM for 8 min

B. Power Clean @ 205- 3 reps EMOM for 5 min

C. Power Clean @ 215- 2 reps EMOM for 5 min

D. Power Clean @ 235- 1 rep ever 30 sec for 5 min

+

Air Dyne 10 min @ 60-70 RPM

Comments - Completed.  Good workout.  Little slow on the elbows at 235, but it felt the best from a cardio standpoint.  The snatches felt great, technique is getting better on both movements

Food

- Breakfast - Sausage and fruit

- Workout 

- Protein shake

- Dinner - Sweet potato and Pork Loin 

- Before bed - Almonds 

Losing weight, and feeling really good.  Makes you not even want to cheat.

7-9-12

Monday- 

A.M.

Row 30 min @ 2:10/500m

- 2:08.2 pace - 7017m - felt great

+

Dynamic Deadlift @ 315# 10x2 EMOM

- Completed - felt really good

P.M.

1 Muscle Up/minute for 10 min

- Best muscle up workout I've had.  Need to start linking them together.

+

15 CTB Pull Ups Unbroken x 4; rest 2 min

- 15/15/15/10+5 (last one was frustrating)

+

12 HSPU (6 strict, 6 kipping) x 5; rest 2 min

- I completed all of these, but it was difficult, still working on kipping technique

+

30 sec Box Jumps, 30"/30 sec rest x 5

- 12/13/12/10/10 

Gymnastics at Home

3 x 11 reps Floor Levers
1 x 1 min Tuck Sit
110 flutter kicks
3 x 13 seconds L - sit
Handstand practice

Food - High Carb day
Undereating Phase

- Breakfast - Almonds and a preworkout drink

- Workout 1 

- Protein shake (almond milk)

- Workout 2

- Pork lion, cup of pineapple, and a raw squash
Overeating phase

- Dinner - Sweet potatoes, bacon, pork lion, and sausage   

Losing weight after the first week.  Feels good.  High fat day is tomorrow, replace the sweet potato at dinner with almonds and veggies (maybe raw, its okay to eat steamed during the overeating phase) 

7-7-12

Saturday

AM - MAP

10 min @ 70-75%

5 Pull Ups

10 Box Jumps, 20"

150m Run

- 6 + 15 reps 

+

5 min recovery

 +

10 min @ 70-75%

5 Burpees

10 Ring Dips

15 Cal Air Dyne

-  4 + 15 reps + 7 calories

 +

5 min recovery

 +

10 min @ 70-75%

5 Toes to Bar

10 Air Squats

150m Run 

- 5 + 15 reps 

Dynamic Bench - 8x3 @ 185# EMOM

Complete

PM - Home gymnastics
3 x 10 reps Floor Levers
3 x 10 seconds Tuck Sits
100 flutter kicks
3 x 10 seconds L - sit
Handstand practice 

Comments - Not a bad MAP session.  I kept moving the whole time, my intensity dropped some by the third round, but it was a good day overall.  I may go on a light run tonight or tomorrow.  Need to start working on these gymnastics more, I'll start doing them at home more often.

Food
- Breakfast - Almonds and grapes
- Workout
- PostWOD - Protein shake
- Lunch - Chicken strips, raw squash, and strawberries
- Dinner - Sweet potato and turkey with olive oil and a raw squash 

7-6-12

Friday

3 sets; 90 sec work; rest 5 min

Row 200m @ 1:35 pace

Squat Snatch max reps in remaining 90 seconds 135#

1) 1:27 pace - 35 seconds - 7 reps

2) 1:30 pace - 38 seconds - 6 reps 

3) 1:30 pace - 39 seconds - 6 reps 

+ (10 mins rest)

7 rounds for time

3 Power Clean, 205lbs

4 HSPU on 25lb plates

- 7:35

Comments - The first WOD felt really good, and I was able to maintain the 1:30 pace throughout.  The second one was a little rough, my shoulders were kinda fatigued from the snatches.  I had an awesome pace for the first 4 sets (about 2:30) but then I my HSPU went unbroken.  I would love to take this one on again.

Food

- Breakfast - protein shake

- Workout 

- PostWOD/Lunch - 4 chicken tenders, 5 strawberries, and a raw squash

- Snack - Almonds, grapes, carrots 

- Dinner - Going out with friends to an Ethiopian restaurant, Ill be getting meat and veggies

Food Comments - I talked a little about the warrior diet and paleo, but I am going to elaborate on my plan some.  The warrior diet calls for "controlled fasting" for 16-18 hours a day, then "controlled overeating."  Basically the fasting is built around small meals (less than 1500 calories) and only lean meats and veggies then you can eat as much as you want during the controlled overeating.  So my plan is, not really count calories, but eat only lean meat and veggies during the day, then at 7 o'clock follow the overeating plan.  Hopefully I'll see some results. 

7-5-12

Wednesday

10 sets- 1 every 90 seconds

4 Burpees

6 KBS, 2pd

8 Wall Ball, 20#

- Completed, took about 40s a set

+

5 sets- 1 every 60 seconds

5 Pull Ups

10 Push Ups

15 Squats

- Completed, took about 30s a set

+

4 sets 500m row with 1:1 rest, shooting for 1:50 pace

- 1:49/1:53/1:51/1:55

Comments - This was a really good day, I worked hard and pushed it to a good level.  Rowing at the end was rough, but I feel like I got a lot out of it.  

Food

Breakfast - Eggs and Bacon

Workout

PostWOD - protein shake

Late Lunch - Steak, potato, asparagus, guacamole, corn chips

Dinner - Raw squash, strawberries, bananas

- I am trying to increase my vegetable intake after reading the paleo solution and the warrior diet.  I am also going to try and implement some of these ideas into my diet over the next few weeks. 

7-3-12

Tuesday

A. Power Snatch @ 135- 4 reps EMOM for 10 min

B. Power Clean @ 185- 3 reps EMOM for 5 min

C. Power Clean @ 205- 2 reps EMOM for 5 min

D. Power Clean @ 225- 1 rep EMOM for 5 min

- Completed all of these guys, it felt awesome.  I really feel like my power clean technique is getting better.

+

Air Dyne 10 min @ 60-70 RPM

- This was a little challenging, just because my legs are fried from squats yesterday and all the Olympic lifting today. 

Great, fun day at the gym

PM
Flexibility  + core
Middle stretch 10 mins
Plank and Handstand walk work

Food

- Breakfast - Paleo bars, eggs, beef

- Workout 

- PostWOD - almond milk and olive oil protein shake 

- Dinner - Sweet potatoes and chilli 

- I may have something small before bed too

7-2-12

AM
Speed Squats 10x2 @ 205lbs
- Completed, very fast
Good mornings + front squats 4 x 5 good mornings then 5 front squats
- 135/185/205/225
+
30 min row @ 2:20
- 2:17 pace, 6590m, Heart Rate - 98 bpm

PM
1 muscle up EMOM for 10 mins
- Completed, felt better than ever.
15 Unbroken Chest to Bar Pullups x 5, rest 2 mins
- 15/15/15/8/8 (Didn't finish, need to work on these)
AMRAP Strict to kipping HSPU x 5, rest 2 mins
-14/14/14/9/10
100 30 inch box jumps for time
- 7:17 (needs to be faster, less walking away from box) 


Really great training day.  I am excited about this new phase and summer break.

Food
Workout 1
Protein shake
Workout 2
Lunch - Sweet potatoes and chili
Afternoon - Eggs and beef
Dinner -Grilled chicken, squash, and popcorn rice