Sunday 9/30/2012

Woke up at 8am...felt good

8:30am Meal 1- 1 cup almond milk+greens+glutamine+max energy+fish oil

Workout 9:00am

Power Snatch 1RM #130

(video max coming soon)

+

5 rounds for time:

5 power snatch - 95#

5 HSPU

20 walking lunges

9:21

1:00pm Meal 2- 2 oz beef jerky+ 25 almonds+ 1 cup grapes

6:00pm Meal 3- 4 oz chuck roast + 1 cup yams + side salad w/ tomatoes and oil vinager dressing
7:00pm Snack - greens mix + glut amine + 1/2 scoop pro

Saturday 9/29/2012

Woke up...7:30am felt good....busy week.


Black Coffee + Pro Shake
9am Workout

1. Front Squat build to max #200
2. Inc BP Build to max #115



11:30am Meal 1 : 2 eggs + 2 pieces of bacon+ slice of ham


1:00pm Snack- Green Mix+ Glutamine+ Max Energy + 1 cup Almond Milk

3:30pm Snack 2oz beef jerky

6:30pm 3 oz Chicken+ 3 oz Brisket on leafy greens

Friday 9/28/2012

Restless sleep all night...,maybe 5 hours

am-Black coffee

9am-11am Coaching
Meal 1- 2 oz Beef Jerky+ 1 cup grapes + 20 almonds

2-4pm tried to take a nap

5:30pm Workout

RANDY 75 Snatches for time - 3:45 RX
felt good, pace and breathing

Tuesday 9/25/2012

woke up at 5am with alarm. Was up since 3:30am....

* tired, groggy


5:15am Meal 1- Greens + Glutamine + Max Energy + 1 cup almond milk

coaching 5:30-10am

11:30am -Meal #2: 3 pieces beef jerk + 1/2 ban + 20 almonds

Workout 12pm

1. Find Max Power Clean #195 (not feeling it today), hit 205# 10 days ago
2. Find Max close Grip bench #170
3. CGBP AMRAP # 85% (145#) - 5 reps

4:00pm  Meal 3: 4 oz Chicken + 1 cup broccoli+ 8 mac nuts + pumpkin seeds handful?

6:30pm- Handful sunflower/Pumkin seeds + 1oz beef jerky+ kombacha drink

9pm bed

Wednesday 9/26/2012

Meal 1: Greens + Glutamine+ 1 cup almond milk

10:00Am
3 sets @ 100% effort
200m Row
10 KBS 1.5pd
15 Burpees
10 KBS 1.5pd
200m Row
10min RR b/t sets

3:05, 3:11, 3:19

Sunday 9/23/2012

woke up....felt good. slept 9hrs

8:00am Meal #1 - Greens + 5g Glutamine+ 1 cup almond milk + 2 cups black coffee

9:00am Track Workout 3 k Time Trial

Never done this before...ever.
Laps 1- 4; 1:53 pace
Laps 5-7; 2:05 pace
Finish time 15:05

Not sure on stategy w/ this distance...maybe start faster? Just not sure if I could hold it

10:15 Meal #2- Pro Shake w/ water

Coaching 10:30-11:30

12:30pm Meal #3
1 egg+1 egg white+4oz ground turkey+1/2 small avocado+handful of seeds (sunflower +pumpkin)

2:30pmWorkout

30 Muscle ups for time
13:17 --all false grip

Saturday 9/22/2012

woke up at 7:30am ...felt a little groogy. Friday was a long day of coaching and biz...

7:45am Meal 1- Green mix + 5 almonds+ 1/2 cup almond milk+ 5g  glutamine

8:00am-9am- Coaching

9:30am Workout- Doing a challenge with my athletes ... (thought is was close to same energy system you prescribed with -10rds box jumps and chin ups...so I did it). If that's a big F-ing NO ..I won't do it again.

5rounds for time..
20 1pd KBS unbroken
20 Burpees 20/12-8/10-5-5/10-5-5/5-5-10

time- 10:41

10:00am -11:30am- Coaching

12:30pm Meal #2
1 egg + 2 whites + 3 oz Ground Lean Turkey+ 10 almonds+ 1/2 small avocado+hot sauce

4pm--- drank KOMBACHA with chia seeds

4:30 Workout # 2

1. Build to  1RM Squat Snatch #115 (about 10lbs form my best)
2. Build to a 1RM OHS #135 (about 15lbs form my best)

Haven't done a lot with these two movements in a few months....a lil' rusty :-)

3. 30 Muscles up for time...not today shoulders are sore. Will hit it Sunday after the run...On the good side found out I could do a strict muscle up from a dead hang position...AND worked on no false grip...which I also found I could do ...just not legit yet.

Thursday 9/20/2012

woke up at 5:00am- felt good, had some coffee

Coaching from-  5:30-12:00pm

8:30am Meal #1- 1 egg, deli sliced ham, 2 peices bacon + coffee

----rode bike home 30 minutes....zone 1

1:30 pm Meal #2- Salad + 4oz  Rump Roast+ 1/2 cup yam+ 15 cashews + handful grapes

3:30pm- Greens mix + Glutamine + 1 cup almond milk

----rode bike to gym 30minutes.....zone 1

4:45pm- Workout 

1A. Sh Press build to max 110lbs
1B. Wt Chin up build to max #65
FYI--on the chin up video...the loud grunting noise after the rep was NOT ME...one of my athletes thought I needed to make more noise, so they did it for me...awesome
3. Amrap HSPU kipping x 3 (8,8,6)

6:30pm- Protien Shake w. water

7:45pm- Salad + Olive oil dresssing, 20 mixed nuts+ 4 slices deli turkey, 1/2 cucumber, 1 small tomato

Wednesday Testing day 9/19/2012

woke up this morning drowsy from restless sleep, joints achy/poppy.

note: I did train Monday "Christine" & Tuesday i did- gymnastic skill + (will) 15 cj/15bj/500m row x 3; 6min rr b/t sets...

7:45 meal 1 - not hungry but ate: 2 eggs w/ 1 yolk + greens mix in 1 cup almond milk + 5g glutamine + 1tsp L -carntine+ fish oil + 2 cups black coffee

9am: Workout 1 - testing...

warm up- AD + dynamic+specific(15min)

1. Clean & Jerk; build to max #175 , missed 185 on the jerk
built up to 1RM in 6 sets... not feeling sharp, feet slow.

2. BSQ; Build to max...just belt, no wraps for #230, w/ wraps would have gone for more..

3. BSQ @ 3011; 85% of 1RM completed 6 reps at 195#

12:30pm- Meal #2-
3.5 oz Rump Roast
1/2 cup Yams
1 Cup Grapes
20 almonds


2:30 pm -snack:  hungry- Handful Bluberries

4:30pm Meal 3- hungry: 2oz ground turkey + handful grapes

6:00pm- Workout #2
2k row
50kbs 1.25pd
30 Burpees
13:13 ...video coming

7:00pm- Meal #4- not hungry BUT ate: 6 pieces sushi sashimi+ seaweed salad+water

9pm- BED