Tuesday 2/26/2013

Sleep 10pm - 7:30pm

8:30am - Meal 1 Upon Rising + Green Mix + 1/2 scoop Protein + black coffee
9am Coaching
Snack- 1/2 Pumpkin + slivered almonds+ 1/2 scoop protein
11:30am SNOW SHOE
90minutes zone 1

2pm LUNCH- 1 cup chicken soup + 1/2 sandwhich + turkey+tomoato +lettuce

 3pm. 4:30pm Coaching

(Pre workout mix)
5:30pm WORKOUT
12.2 OPEN WOD; 10minute Amrap
Snatch #45 x 30 (15-15)
Snatch #75 x 30 (10-5-5-5-5)
Snatch # 100 x 30 (1-2 reps p/set till 30)
Snatch #120 x 30 (1-1-1-1)
Completed 94 reps

felt good with the whole workout...energy good.

Monday 2/25/2012

Sleep 11pm-7:30am

8:30 - black coffee + 1/2 avocado + 1 egg+ 6 almonds

9am coaching

WORKOUT @10:30am

20min amrap
20 thrusters
20 pull ups
20 burpees
3rds + 9 thrusters
 
19rep  less than last time I did this workout (thrusters felt heavier today and burpees were hard - both shouldn't be at this point) going to rack it up to dehydration and maybe review AM/PM calories over the last 24 hours.

12:00pm LUNCH
Small salad with turkey + bacon+ egg and cup of broccolli soup

ADMIN work- 1-4pm

3:00pm AFTERNOON MEAL #2
Salad + Chicken + Guac + 1/2 tortia+ 1/2 cup rice

Coaching 4:30pm

8pm Dinner:   4oz chicken + pumpkin with almonds+ 1/2 scoop protein powder  

   




 

Saturday 2/25/2013

Sleep 10pm- 7:30am

WORKOUT @ 9am

1.Hang Sq Clean Thruster; 3 reps on the min for 14 min- 50-60% 1RM
Used #85

2. Hang SQ Snatch; 3 reps on the min for 14min 50-60% 1RM
Used #75

3. Push Press; build to 1RM #145 ,missed 150

+
3 Rounds for time
25 Kbs #1.5 (25, 15-10, 15-10)
75 Double Unders ; sets of 25-40
6:46

Friday 2/12/2013

Sleep 10pm - 8am- straight through 

Black Coffee
Coaching 9am
BREAKFAST @ 10:30am- 2 eggs + 2 pc bacon

WORKOUT @ 1pm
1. Power Clean 1/ 165#, 1/175#, 1/185#
2. Dead-Lifts 2/ 235#, 2/255#, 2/275#
+
10,8,6,4,2
Power Clean 83% of heaviest single above ( #155)
HSPU 5-2-2-1/ 3-2-2-1/3-2-1/2-1-1/2
finished 10:02

Coached 3pm, 4pm
LUNCH - 1/2 Lettuce wrap from Jimmy Johns (turkey, avocado, veggies)

DINNER 7pm- Cabbage Soup with Elk
1 cup ice cream

Thursday 2/21/2013

SLEEP 11:00pm- 5am
Black Coffee
Coaching 5:30, 6:30am,
BREAKFAST - 2 eggs + 1/2 slice sourdough, turkey sausage patty
9am, 10am

WORKOUT 11am
500m Row @ 1:55 pace
1:56 / 2:00 rr
1:56 / 2:00 rr
1:54 / 2:00 rr
1:55 / 5:00 rr
1:54 / 2:00 rr
1:55 / 2:00 rr
1:55 / 2:00 rr
1:56 / 5:00 rr
1:55 / 2:00 rr
1:55 / 2:00 rr
1:57 / 2:00 rr
1:57 / DONE!

LUNCH @12:30pm- turkey sandwich with 1 slice sourdough bread +  1 cup Chicken wild rice soup
Took a Nap 2pm-3:30pm

Coaching 4:30pm, 5:30pm
DINNER @ 6:30pm
Cabbage Soup With Chicken 1/2 grilled cheese sandwich 

Wednesday 2/20/2012

SLEEP 12am - 7:30am

Black Coffee
WORKOUT @ 9am
1min Row
1min Airdyne
1min Run
1min (gymnastic) 
x14
Felt good...worked on Pistols....can do them off the high box, when none working leg can go straight down...

Lunch @ 12:30pm- Minestrone soup + 1 slice sourdough + turkey + tomatoe+lettuce
Coaching  3pm

Dinner@ 6:30pm- Steak + Arugula Salad + strawberries + walnut sauce
 1 homemade cookie

Tuesday 2/19/2013

10:30pm- 7:30am

Black Coffee
9am, 10am Coaching

LUNCH Meeting @ 12pm
Meal 1- Philly Steak Salad + Coffee

WORKOUT @ 2pm
12min AMRAP 12.4 Wod
150 Wall ball Shots (40, 15, 15, 10, 10,10,10,10,10,10,10) 7:00 minutes
90 Double unders (25,25,20,20) 2:00 ish
30 Muscle ups (2,2,1,1...did not use false grip.) under 3minutes left

felt tired on wall balls today, couldn't put bigger sets together. I think I got 2 more muscle ups from last year... didn't use a false grip this time, working on kip

Meal 2 @ 3:30- 4 oz Tilapia + baked yam chunks + home made slice of bread + butter.
Coaching 4:30pm,5:30-pm
Messed around with bar muscle ups..

MEAL 3- 8pm- Protein Shake + 2 hard boiled eggs with plain Popcorn  + Water