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