Wednesday Oct 31st 2012

 Drove last night to Phx. Woke up at 9:30am around 7 hours sleep....tuesday was an off day.

really sore in the glutes and thighs from the stupid chipper from Monday...(i know)

1. Sq Clean from high blocks 2/135#, 2/145#, 2/145#, 2/155#, 2/155#, 2/160#,2/160#
-  last 2 sets might of went to heavy for today...shitty catch position at the bottom (low elbows)

2A. Rolling pistols- controlled eccentric well today was able to come out of the roll more times than last.... did 3 x 8 each leg / rest 1min

2B. HSPU negatives 10 reps @ 3 sec down x 3 / rest 1min
- fought  hard to stay tight at bottom
- smoked the shoulders

3. on the minute 28minutes
Odd- 5 COVP
Even- 3 kipping HSPU (broke last 3 minutes)

Monday 10-29-2012

5am  wake up + black coffee
5:30, 6:30 coaching

7:30am- 2 egs + 1 slice ham+ 2 pc bacon

8am coaching
havent got a training session in so I jumped in one of my classes. We are participating in the LuRong Challenge and have these "workouts" we are supposed to complete weekly...this one was one of them...minus the strength work.

9am Workout
1A. Snatch Grip Push Press 6/ 95, 6/100, 6,/105, 6/115
1B. Wt Chin  ups 4 x 5-7, 7/bwt, 6/15#, 5/20#, 5/25#

+
25min AMRAP "Letrandre"
25 cal row
100 du - 60-20-10-10
80 kbs 1pd 40-10-10-10-10
100 air squat
60 push ups
100 du
40 sit-ups
100 walking lunges
20 burpees
+ 25 cal row
completed 650 reps

Wednesday 24th - 28th.

7am Wake up- Black Coffee

8:00am - 50min AirDyne ...HR 120-125 felt good.

After today I have a list of projects for our 2nd Annual Black Sheep Invitational.

Thursday
5am Wake up - Black coffee
5:30, 6:30, 9:00am Coaching

Projects for comp...11-4pm
6pm-12pm Drive to Vegas and Back to pick up friend

Friday
5am Wake up
5:30am, 6:30am Coaching
Meal #1 - 7:30am- 2 eggs + 2 pc bacon + tomato
8am, 9am- Coaching

12pm - Nap for 45min
Meal #2 - 1:30am - 5oz Chicken + 1/4 cup red potato+  1oz brisket
2pm-5pm - Set up for comp
6pm-12am - Competition

Saturday
5:30am- Wake up- Black Coffee
Meal #1-  1/2 cup oatmeal and Pecans
6:00am - athlete check in
2pm Meal #2- Mixed Greens + 4oz Chicken + 1/2 avocado

7am - 5:30pm - Competition

7pm Meal #3- 3oz Brisket + Fruit Salad

Sunday
Wake up 9:30am

90min moderate intensity Hike...much needed after busy weekend

Tuesday 10/23/2012

8am Wake up...YES!!!

8:30am Meal 1- Green Mix + Almond Milk + 1/2 scoop Pro + Black Coffee

9am Coaching

10am-12pm- 2 business meetings...
Snack had more black coffee + Pumpkin Seeds and Sunflower Seeds + dried Cranberries

1pm Meal 2- 4oz Ground Turkey, Mixed Green salad, Balsamic Dressing

4pm Workout
8min AMRAP - completed 3rds + 2mu+5ghd+10 thrusters
2 MU
5 Ghd Sit ups
10 Thrusters #53
30sec AD
( rest 3min)
8min AMRAP- completed 3rds + 4ctb+8kbs
4 CTB
8 KBS 1.5pd
8 Burpees
200m Row
( rest 3min)
8min AMRAP - completed 4 rds
6 Pull ups
6 hang Sq Snatch #45
6 bar facing burpees
30se AD


felt better with each 8 minute block. By the last one felt I good really work (in the zone) breathing rate in control...body responding well to stress.

PWO- Green mix +Ban+1/2 protein
6:30pm- MEAL 3 - 1 cup curry with potato and turkey + 1/4 rice + sunflower seeds and pumpkin seeds 

Monday 10/22/2012

5 am wake up- black coffee
5:30am, 6:30am coaching

8am Meal 1- 2 eggs, 2 pc bacon, 1 slice deli ham, handful nuts (cashews/almonds)

 9:00am, coaching

11am Workout- dreading this workout a little knowing my energy levels were low and my CNS feeling flat. BUT my weekend compromised my training so in my mind I just had to get it done. Didn't feel like I could get "warm" before the CJ's after rowing, dyn stretching and specific warm up.

1. Clean and Jerk 145#/2 , 145#/2, 155#/2, 165/1,1,1 /3min rest
technique wasn't as sharp as I know it could be with the loads used...again i felt flat.

2. TnG Squat Clean 5,5,5,5.... # 85, 95, 105, 115 - knees achy and sore...started feeling warm after third set. On a good day I could def go up in weight and be more aggressive...just not feeling today

3 rds for time
7 Fr Sq #135 (7/ 4-3/4-3) breathing and issue
7 HSPU (4-3/3-2-2/1-2-2-2) shoulder tired/sore but mostly cause of an off day i think

RESULT 6:20 ... just getting it done. not happy with the time know I can do better

12pm Coaching and Snacking on Handful Cashews + Jerky + Kumbacha drink

3pm Meal 2- 4 oz Ground Turkey + Mixed Greens + oil and Vineger

7pm- 2 cups Curry with potato and ground turkey + 1/2 cup rice + 6oz Red wine










12:00pm coaching

Friday 10/19/2012

Woke up at 5am- had black coffee
5:30, 6:30am coaching

1. Push Press x 3 / Push Jerk x 2 / Split Jerk x1
#95,95,10,105,115,115
2. TnG Power Snatch
#65,75,85,90,95,95 ....Tougher than I thought, needed breakfast for this workout

(made a protein shake with water)

33minutes of
1min 5 DL #185
2min 5 R Dips (these felt awesome...easy full ROM no fatigue at all !!)
3min 5 KTE

9am - coaching

12pm headed to vegas be back Sunday to train

Wednesday 10/17/2012

7am - Woke up, Black coffee
9am- Coaching

Meal 1- Greens Mix + Almond Milk

10am -11am SUU coaching

12pm Meal 2- 4 egg white, 1 yolk, 1/2 avacado, 5 strawberries, 15 almonds

1-3pm...work stuff
Snack 2 oz Beef Jerky

4pm Workout

40min Airdyne Session...

HR around 130-140...good sweat

5:30-8pm- Coaching, Trainer Prep

Snack 7:30pm -1.5oz Papaya handful of Pumpkin and sunflower seeds + Kombacha drink

Tuesday 10/16/2012

Slept 8 hours

No Breakfast...coffee

11:20am Meal 1- Almonds and Pro shake
 
Workout  12pm

A. Squat clean from high blocks 3/#135, 3/#145, 3/#155, 3/#155, 3/#155; rest 2 min

B1. Rolling pistols (controlled eccentric, roll out at the bottom, try
to roll back in and stand up, if not just negative pistols)
8-10/legx3; rest 1 min
Really hard, did first set as negatives...then did last 2 sets as prescribed...last set felt descent :-)
B2. HSPU negatives 9 reps @3 seconds count x3; rest 1 min
easier than last week...not doing this on paralleletes...just to ground
+
On the minute for 24 min
Even: 5 COVP chin ups
Odd: 3 kipping HSPU

all unbroken sets

Rode bike home 30minutes

Meal 2 @ 2:30pm- Greens Mix + 1 scoop protein + 1 banana + small Paleo kit

Meal 3 @ 4:30pm- 5oz of Tuna  + Bell Pepper+ 2 tsp olive oil + almond milk and 1 cup of granola cereal. 

Snack @8:30pm- 2oz beef jerky + 20 almonds+ 5 straberries

Sunday 10/14/2012

OPT 3.0

1. Max Clean and Jerk in 10min #185
165,175,185,195X,190X (got the catch lost it on the return )


2. Standing Triple Jump 22'9"

3. Row Repeats
500m 1:45
90sec rest
500m 1:46
had a lil more in the tank....

4. 8min AMRAP
8 thrusters #75- 8,8,4-4,4-4,4-4
8 COVP unbroken
8 Bar Burpees 8,8,8,4-4,4-4
5 rds + 2 thrusters

5. Shot Toss
45ft 6"
46ft
47ft 1" fouled

6. 3k Run
15:25

Friday/Saturday 10/12/2012

FRI- OPT CCP ALL DAY

PM Shake out at Invictus




10 min Row last 10 sec of every minute 100% rest of row easy
+
Dynamic Stretches
+
10 Air Squat every 30 sec  x 5
7 Burpees every 30sec x 4
10 Push Ups every 30sec x 3


SAT- OPT CCP ALL DAY


rest day

10/10/2012

7am wake up

black coffee
Rode bike to gym (10miles/25min)

Workout @ 9am

A. Power clean x1/Push press x2/Push jerk x3; rest 2 min x5 complexes
#95.#105,#125,125#,125#
B. TnG deadlift 8, 8, 8, 8, 8; rest 1 min (increase weight per set)
#155,175, 185,195,205
+
For a total of 10 rounds each (30 min)
min 1- 8 heavy russian KBS (2 pood)
min 2- 5 ring dips
min 3- 5 toes to bar

all unboken, no fatigue in any of the sets

Post WOD Snack  @ 10:30am - 1/2 Paleo crunch bar + small paleo kit





Meal 1 @ 12:15pm - 3 egg whites, 2 slices of deli turkey slices, 1/2 tomato, sunflower seeds 2 tsp, + 8 grapes




Snack @ 3pm Pumkin Seeds, sunflower seeds, dried cranberrries

Tuesday 10/9/2012

Coaching 5am-10am

Meal 1@8:30am 2 eggs + 1 slice deli ham + 2 slice bacon, black coffee

Snack @ 11:30am 1.5 oz beef jerky, 15 nuts + greens mix + glutamine + 1tsp protein power

Workout @ 12:30pm

A. Front squat @32x1, 6/135#, 4/155#, 6/145#, 4/165#, 6/145#; rest 2 min
losing breath quickly when holding tempo...
B1. High box step up single leg eccentrics (pistol squat with opposite
leg off the box and hanging down, 4 seconds down each rep under
control, either stand up on your own or only do the negatives) 4-5
reps/leg x3; rest 1 min

note: really challenging to hold ecc tempo to bottom.
B2. HSPU negatives; accumulate 8 reps @3 second count x3; rest 1 min
note: did this from the floor, lowering down to head...could not come back up
+
On the minute for 20 min
Even: 5 COVP chin ups
Odd- 3 kipping hspu
note: pull up easy, HSPU failed UB sets after 8th minute...shoulders smoked mentally not focused/tired. stopped at minute 12.

Snack @ 2pm- handful Pumpkin + Sunflower seeds + papya dried fruit + kombacha drink

Meal 2 @3pm- 5 oz ground Beef and Tofu + salad+ 2tsp olive oil, 1/4

Meal 3 @7pm- 2 oz Deli Turkey + 1 oz Beef Jerky + 10 grapes

Monday 10/8/2012

Meal 1 @ 8:30am 2 eggs, 1 slice deli ham, black coffee

Snack @ 11:30am 1 oz Beef Jerky, 20 nuts, 4 dried apricots

Workout @ 12:30pm
 
8 min amrap @85% (Completed 4rds)
2 muscle ups
10 sit ups
15 wall balls
20 double unders
Rest 4 min
8 min amrap @85% (Completed 3rds+4CTB+8GHD)
4 CTB chin ups
8 GHD sit ups
16 walking lunges
Run 200m
rest 4 min
8 min amrap @85% (Completed 3rds)
6 chin ups
6 thrusters 65#
6 bar facing burpees
Airdyne 18 calories

Legs tired today

Meal 2 @ 2pm
Arugula, 4 oz lean ground beef in tomato sauce, handful grapes, Paleo Crunch bar

Snack @ 4:30 1oz Beef Jerky, 15 nuts, 1/4 cantalope

Meal 3@ 7pm 2 oz Tofu, 3oz Ground Turkey, 10 nuts + Greens mix

Friday 10/5/2012

A. Clean and jerk; 3/135#, 2/145#, 1/155#, 3/145#, 2/155#, 1/165#; rest 3 min
+
3 rounds for time:
7 DL 225#
14 burpees

finished 3:56

__________________________________________
Friday night traveled to Moab for 24 hour mt bike race
Saturday 12pm-Sunday 12pm
 did 3 x 15miles loops 12pm, 7pm, 3am (2-2:30 hr lap times)

Tuesday 10/2/2012

Woke up 5:00am
Coached form 5:30-11am

Black coffee all morning

12:30pm Meal 1: side salad + 3 oz roast beef + 1 cup yam1
1:30 Snack Beef Jerky 1oz + 20 almonds

Drove to St G to pick up Jerk boxes :-)

6pm - Coached till 7:30pm

7:30pm Workout
20min AMRAP

30 UB Double Unders (30,30,"11,27",30,30,30,30,30,30)
20 UB Wall Balls (20,20,20,20,20,20,20,20)
10 UB Pull ups (10,10,10,10,10,10,10,10)

8 rds RX