5.16.2015: Rest Day

No weight measurement


Food:
Bulletproof Coffee

5.15.2015: Strength Day

No weight measurement

Workout:
Back Squats
5 at 145
5 at 190
5 at 230
5 at 250
5 at 260

Front Squats
5 X 3 at 180

Strict Press
5 at 130
4 at 130
3 at 130
2 at 130
1 at 130

Barbell Rows
3 X 5 at 170
(Bad ROM with this load - need to back off, maybe to 5 X 5 at 155)

Power Cleans
3 X 5 at 170

Notes: Next week, need to back off on the strict press and the rows, less weight for more volume and, on the rows, better range of motion. The Power Cleans mostly felt strong. I could probably add 5 pounds next week for the same 3 X 5 pattern. 


Food:
Bulletproof Coffee
Greek Salad with Chicken
Breakfast Sausage

5.14.2015: Killer

No weight measurement


Workout:

10 Pullups (Green Band)

10 Push Jerks (#135)
x3

4 minute rest

5 Front Squats (#135)
200m Row
x3

4 minute rest

15 GTO (#135)
10 Box Jump Burpees (#16)
x3

Note: time was called at 31 minutes. In the final set, I got 15 GTO and 6 burpees. This was a killer workout. I expect I'll be feeling it tomorrow.

Food:
Bulletproof Coffee
Breakfast Sausages
Apple
3 chicken thighs

5.13.2015: Rest Day

No Weight Measurement

Rest Day

5.12.2014: Clusters

No weight measurement

Workout:
Death by 10m runs

Got to 10 and then alternated 10 and 9


then

E2MOM

5 Clusters
10 Pullups

Scaled:
3 Clusters (#95)
6 Pullups (Green Band)

Note: A cluster is a squat clean followed by a thruster

5.11.2015: Rest Day

274.0


Food:
Bulletproof Coffee
Tuna Salad
Cheese
Pork
Pork Roast

5.10.2015: Rest Day

274.6

Food:
Bulletproof Coffee

5.9.2015: Rest Day

275.2


Food:
Bulletproof Coffee
Americano with 1/2
Shrimp
Cocktail Sauce
Chicken Wings

5.8.2015: Heavy Metcon, Clean & Jerks

273.8

Workout:

Step-ups (20")
Ground to Overhead (#135)

1,2,3,4,5,6,7
7,6,5,4,3,2,1

10:16
 

Food:
Bulletproof Coffee
Tuna Salad
Avocado

5.7.2015: Bear Complex

273.2

Workout:

Clean & Jerks
worked up to #165

Bear Complex
PC, FS, PP, BS, PP
10 rounds at #115
6:16

Power Cleans
3 X 5 at 165

Food:
Bulletproof Coffee
Blackberries
Tuna Salad
Avocado
Chili

5.6.2015: Strength Day

272.2

Workout:
Back Squats
5 at 135
5 at 185
5 at 225
5 at 245
5 at 255


Front Squats
5 X 3 at 175

Strict Press
5 at 125
4 at 125
3 at 125
2 at 125
1 at 125

Barbell Rows
5 X 5 at 165

Food:
Corned Beef
Beef Sausage
Cheese

5.5.2015: Rest Day

270.0

5.4.2015: Rest Day

269.4


Rest Day

Food:
Bulletproof Coffee
Corned Beef
Beef Sausage
Chili
Banana
Apple
Orange
Cheese

5.3.2015: Rest Day

271.6


Food
Bulletproof Coffee
Corned Beef
Chili
Corned Beef
Cheese

5.2.2015: Rest Day

274.0


Rest Day

Food
Bulletproof Coffee
2 chicken thighs
Corned Beef
Bulletproof Coffee

5.1.2015: Rest Day

272.2


Rest Day
Food:
Bulletproof Coffee
Sausage
Americano with 1/2 
Chili