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
Tuesday, October 30, 2012
Sunday, October 28, 2012
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
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, October 23, 2012
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
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
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, October 19, 2012
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
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, October 17, 2012
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
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, October 16, 2012
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
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
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