239.4
Rest Day
Food:
Protein Shake
Apple
Banana
Salad - buffalo chicken, salami, blue cheese, blue cheese dressing, lettuce, tomato, red onions, banana peppers, cucumber, beets, spinach
Chicken leg meat
Asparagus
Broccoli
Thursday, June 30, 2011
Wednesday, June 29, 2011
6.29.11 - KB Swings & Lunges
239.2
Metcon:
29 KB Swings (#53)
100m Lunges
29 KB Swings (#53)
100m Lunges
29 KB Swings (#53)
12:40
Food:
Banana
Coffee
Salad - lettuce, tomato, cucumber, buffalo chicken, salami, banana peppers, red onions, blue cheese, blue cheese dressing
Chicken Teriyaki (no rice)
Dark Chocolate
Metcon:
29 KB Swings (#53)
100m Lunges
29 KB Swings (#53)
100m Lunges
29 KB Swings (#53)
12:40
Food:
Banana
Coffee
Salad - lettuce, tomato, cucumber, buffalo chicken, salami, banana peppers, red onions, blue cheese, blue cheese dressing
Chicken Teriyaki (no rice)
Dark Chocolate
Tuesday, June 28, 2011
6.28.11 - Deadlift + Burpees and KTE
240.0
Strength:
Deadlift
3 reps at 215
3 reps at 245
10 reps at 275
Metcon:
15 Burpees
15 Knees to Elbows
AMRAP 1 Minute
1 Minute Rest
X10
5 rounds 4 burpees
Food:
Pro Shake
Salad
Chicken Breast
Asparagus
Prosciutto
Dry Sausage
Cheese
Dark Chocolate
Strength:
Deadlift
3 reps at 215
3 reps at 245
10 reps at 275
Metcon:
15 Burpees
15 Knees to Elbows
AMRAP 1 Minute
1 Minute Rest
X10
5 rounds 4 burpees
Food:
Pro Shake
Salad
Chicken Breast
Asparagus
Prosciutto
Dry Sausage
Cheese
Dark Chocolate
Monday, June 27, 2011
6.27.11 - Press & Power Cleans
239.6
Strength:
Press
3 reps at 91
3 reps at 104
6 reps at 117
3 reps at 117 (extra credit)
Power Cleans
5 X 5 at 155
Food:
Pro Shake
Taco Salad (cheat)
Pro Shake
Chicken Breast
Broccoli
Aparagus
Dark Chocolate
Strength:
Press
3 reps at 91
3 reps at 104
6 reps at 117
3 reps at 117 (extra credit)
Power Cleans
5 X 5 at 155
Food:
Pro Shake
Taco Salad (cheat)
Pro Shake
Chicken Breast
Broccoli
Aparagus
Dark Chocolate
Sunday, June 26, 2011
6.26.11 - Rest Day
237.4
Rest Day
Food:
Chicken Breast
Grapes
Blackberries
Iced Latte w/whole milk and splenda
Rest Day
Food:
Chicken Breast
Grapes
Blackberries
Iced Latte w/whole milk and splenda
Saturday, June 25, 2011
6.25.11 - Rest Day
238.0
Rest Day
Food:
Spicy teriyaki chicken (no rice)
Grande Latte
Two Diablo sausages (no bun)
coleslaw
10 chicken wings
Drinks
Rest Day
Food:
Spicy teriyaki chicken (no rice)
Grande Latte
Two Diablo sausages (no bun)
coleslaw
10 chicken wings
Drinks
6.24.11 - Back Squats & Thrusters
239.2
Strength:
Back Squats
5 reps at 185
5 reps at 215
5 reps at 240
Note: those last 5 reps felt more like 500 pounds. No idea what is going on.
Metcon:
5 wall walks
KB Swings: 20, 18, 16, 14, 12, 10
Thrusters: 10, 8, 6, 4, 2
5 wall walks
Okay, so that's what was programmed, but it turned into an absolute disaster because I started with too much weight (#115) on the thruster, but then I didn't want to lower the weight, so basically ditched the idea of doing the metcon and changed it into sets of thrusters, as described below.
Thrusters:
5 reps at 115
5 reps at 115
4 reps at 115
4 reps at 115
4 reps at 115
4 reps at 115
then
5 KB Lunges (each leg) with #26 KB in each hand held low
Strength:
Back Squats
5 reps at 185
5 reps at 215
5 reps at 240
Note: those last 5 reps felt more like 500 pounds. No idea what is going on.
Metcon:
5 wall walks
KB Swings: 20, 18, 16, 14, 12, 10
Thrusters: 10, 8, 6, 4, 2
5 wall walks
Okay, so that's what was programmed, but it turned into an absolute disaster because I started with too much weight (#115) on the thruster, but then I didn't want to lower the weight, so basically ditched the idea of doing the metcon and changed it into sets of thrusters, as described below.
Thrusters:
5 reps at 115
5 reps at 115
4 reps at 115
4 reps at 115
4 reps at 115
4 reps at 115
then
5 KB Lunges (each leg) with #26 KB in each hand held low
Friday, June 24, 2011
6.22.11 - Deadlifts + metcon
239.4
Strength:
Deadlifts
5 reps at 200
5 reps at 230
13 reps at 260
Metcon:
400m Run
30 HR Pushups
200m Run
30 knees to chest
400m Run
30 Supermans
200m Run
30 straight-legged situps (w/ abmat)
12:07
Strength:
Deadlifts
5 reps at 200
5 reps at 230
13 reps at 260
Metcon:
400m Run
30 HR Pushups
200m Run
30 knees to chest
400m Run
30 Supermans
200m Run
30 straight-legged situps (w/ abmat)
12:07
Tuesday, June 21, 2011
Monday, June 20, 2011
6.20.11 - Press + Power Snatches & Double Unders
238.0
Strength:
Press
5 reps at 85
5 reps at 98
7 reps at 111
5 X 5 True Pushups
Metcon:
6 Power Snatches (#95)
30 Double Unders (90 single skips)
X4
6:07
Strength:
Press
5 reps at 85
5 reps at 98
7 reps at 111
5 X 5 True Pushups
Metcon:
6 Power Snatches (#95)
30 Double Unders (90 single skips)
X4
6:07
Thursday, June 16, 2011
6.16.11 - Back Squat
238.0
Strength:
Back Squat
#285 max effort
worked up to it in sets of 1 with mostly 20 pound jumps
Strength:
Back Squat
#285 max effort
worked up to it in sets of 1 with mostly 20 pound jumps
6.15.11 - Max Effort Deadlift & Grace (PR)
237.8
Strength:
Deadlift Max Effort
#325
Made two attempts at #335 and once at #330, but no dice.
Metcon:
"Grace"
30 Clean and Jerks (push press)
8:30 (PR)
Strength:
Deadlift Max Effort
#325
Made two attempts at #335 and once at #330, but no dice.
Metcon:
"Grace"
30 Clean and Jerks (push press)
8:30 (PR)
Monday, June 13, 2011
6.12.11 - Strict Press
237.8
Strength:
Strict Press
5 reps at 95
5 reps at 100
5 reps at 105
5 reps at 110
5 reps at 115
Strength:
Strict Press
5 reps at 95
5 reps at 100
5 reps at 105
5 reps at 110
5 reps at 115
Saturday, June 11, 2011
6.11.11 - Rest Day (unintentional)
237.8
Rest Day
Keeping the stuff below to maybe do next Saturday.
Strength:
Back Squats
5 reps at 260
Dumbell Lunges
5 X10 at 70
Press
5 X 5 at 115
Dumbell Rows
5 X 8 at 70
Rest Day
Keeping the stuff below to maybe do next Saturday.
Strength:
Back Squats
5 reps at 260
Dumbell Lunges
5 X10 at 70
Press
5 X 5 at 115
Dumbell Rows
5 X 8 at 70
Friday, June 10, 2011
Monday, June 6, 2011
6.6.11 - Front Squats + Double Unders and Push Press
238.6
Strength:
Front Squats
5 reps at 135
3 reps at 165
3 reps at 185
1 rep at 205
Metcon:
25 Double Unders (100 Single Skips)
10 Push Press (#95)
AMRAP 3 min X4 with 1 minute rest
60/63/57/59
Strength:
Front Squats
5 reps at 135
3 reps at 165
3 reps at 185
1 rep at 205
Metcon:
25 Double Unders (100 Single Skips)
10 Push Press (#95)
AMRAP 3 min X4 with 1 minute rest
60/63/57/59
6.2.11 - SDLHP and HSPU + 200m Lunges
238.0
Metcon:
21-15-9
SDLHP (#95)
HSPU
then
200m Lunges
15:38
Note: 156 walking lunges
Metcon:
21-15-9
SDLHP (#95)
HSPU
then
200m Lunges
15:38
Note: 156 walking lunges
Wednesday, June 1, 2011
6.1.11 - Run, Pullups, Pushups, & Squats
236.8
Metcon:
800m Run
25 Pullups
50 Pushups
75 Squats
800m Run
20:17
Metcon:
800m Run
25 Pullups
50 Pushups
75 Squats
800m Run
20:17
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