5/29/14

29th
AM:
A. Segmented Snatch Deadlift; 3,3,3,3; Rest 3 minutes - 2 second pause per position

215#
225#
225#

B. Snatch Grip RDL @2110; 8-12x3; Rest 90 seconds - video

155# x 9
165# x 9
165# x 8

C. RFESS @30x1; 6-8/leg x4; Rest 90 seconds between legs

50# DB x 8
50# DB x 8
50# DB x 8
60# DB x 7

+
12 minutes 80%
300 meter row
5 push ups - easy here, watch shouler
10 prisoner jump squats - https://www.youtube.com/watch?v=sbXb_uH_uV0

5 + 267m

PM:
A. Hip Thrust @11x8; 4-6x4; Rest 90 seconds

255# x 6
285# x 5
285# x 5
285# x 5

B. DB Prone Row @11x1; 6-8x4; Rest 60 seconds between arms

35# DB x 8
35# DB x 7 
35# DB x 6
35# DB x 7

C1. Farmer carry; 50 meters AHAP x3; Rest 20 seconds
C2. Plank; 75 seconds x3; Rest 20 seconds
C3. Row; 150 meters 97% effort x3; Rest 4 minutes - 

FC @ 115#/hand
Plank on rings unbroken

row @ 131 pace
+
20 minutes a-bike z1
Every 5 minutes hop off and complete 5 side lying windmills per side

5/28/14

28th
AM:
A. BS; 3x5sets @90%; Rest 3 minutes

305# x 5

Felt heavy today. Based off of a 340# 1RM.

B. 1-arm KB bottom's up press @2020; 8-10/arm x3; Rest 75 seconds between arms 
- https://www.youtube.com/watch?v=0urCS9_J7f8 - if it hurts, don't do it

1 - 18# 10/10
2 - 25# 10/10
3 - 25# 10/10 left shoulder is very shaky but did not hurt
C. EMOM 10 minutes; Drop Snatch x2 - empty bar, if it hurts don't do it

D. DB Russian step up; 8-12/leg x3; Rest 60 seconds between legs

1 - 30# 12/12
2 - 40# 12/12
3 - 50# 11/11

+
14 sets
60 second row @ 1:55
60 second rest walk
- Record time for each set, if you deviate by more than 1/2 (.5) second terminate the workout

1:54.9, 1:54.9, 1:15.9, 1:54.5, 1:54.5, 1:54.9, 1:54.9, 1:54.9, 1:54.9, 1:54.9, 1:54.9, 1:54.5, 154.5, 1:54.9

PM:
A. DB Bench Press @3030; 8-10x2; Rest 90 seconds - moderate load, nothing heavy or hard, if it hurts don't do it

50#DB x 10

+
15 minutes 80%
400 meter run
5 strict pull ups
+
15 minute walk outside, in sunlight ideally

5/27/14

May 27, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Uber Greens by Heartland - Fruit, Vegetable, Herb Drink, 10 g (one scoop)	49	5g	3g	1g	0mg	20mg	0g	1g
Coffee - Brewed, espresso, 1 fluid ounce	1	0g	0g	0g	0mg	4mg	0g	0g
Almond Breeze Original - Almond Milk, 0.5 cup	30	4g	1g	1g	0mg	75mg	4g	1g
Thorne - Mediclear-sgs, 2 scoops	145	8g	2g	23g	0mg	64mg	5g	2g
Thorne - Whey Protein Powder, 1 scoops	60	1g	1g	12g	18mg	0mg	0g	0g
Lunch
Nuts - Almonds, 15 almond	104	4g	9g	4g	0mg	0mg	1g	2g
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Vegetables - Mixed, Fresh, Cooked , 4 cup cooked	200	40g	0g	0g	0mg	0mg	0g	0g
Chicken :) - Chicken :), 8 ounces	220	0g	3g	48g	0mg	500mg	0g	0g
Dinner
Generic - Side Greek Salad, 2 salad	300	23g	20g	14g	50mg	1,100mg	10g	10g
Chicken :) - Chicken :), 6 ounces	165	0g	2g	36g	0mg	375mg	0g	0g
Snacks
Gaspari - Glycofuse, 1 scoop (28g)	100	25g	0g	0g	0mg	35mg	0g	0g
Gaspari Nutrition - Aminolast(Watermelon Blast), 2 Scoop(s)(14g ea.)	20	0g	0g	4g	0mg	50mg	0g	0g
Amara - Recovery & Energy Drink, 1 container (16 oz ea.)	30	8g	0g	0g	0mg	230mg	4g	0g
Cappuccino - Cappuccino , 2 kubek	168	19g	7g	8g	0mg	1mg	18g	0g
Homemade - Beef Jerky, 1.5 oz	174	5g	11g	18g	24mg	45mg	0g	0g
Haagen-Dazs - Dulce De Leche (Jm), 1 Cup	540	54g	32g	10g	150mg	150mg	54g	0g
TOTAL:	2,336	203g	91g	179g	242mg	2,703mg	103g	16g

27th

AM:
A. Segmented Clean Deadlift; 5,5,5,5; Rest 3 minutes

225#

255#
255#
255#
275#

B1. Snatch Grip RDL @3030; 6-8x4; Rest 60 seconds - shoulders back and down

165# x 8
165# x 8
175# x 8
175# x 7


B2. Barbell glute bridge @11x5; 8-12x4; Rest 2 minutes

275# x 9
275# x 8
275# x 8
275# x 8

C. RFESS @30x1; 6-8/leg x4; Rest 90 seconds between legs - log where you feel it, and video for me.

60# DB L/R

1 - 7/7

2 - 6/6
3 - 6/6
4 - 6/6

I feel it in my anterior hips (may be tight) feels great when im done.

+
20 sets
30 seconds row @ 1:55 pace
30 seconds rest
- If you deviate by more than 1/2 second from 1:50 then terminate the workout regardless to how you feel

1:54.5, 1:54.9, 1:54.5, 1:54.5, 1:54.6, 1:54.5, 1:54.5, 1:54.3, 1:54.5, 1:54.5, 1:54.1, 1:54.5, 1:54.5, 1:54.5, 1:57.1 Terminated

PM:
A1. Hip Thrust @11x4; 8-12x4; Rest 60 seconds - if you get 12, go up, should feel tough at 8, and the rest after 8 are a true battle.

275#
1 - 10
2 - 10
3 - 9
4 - 9

A2. 3 point DB Row @1111; 8-12x4; Rest 2 minutes - https://www.youtube.com/watch?v=8rvAW1P0KCk

1 - 65# - 8/8

2 - 70# - 8/8
3 - 70# - 8/8
4 - 70# - 8/8

B. DB Incline YTA @1111; 8-10/letter x3; Rest 75 seconds after all 3 letters - https://www.youtube.com/watch?v=gxbDw0MwBaI

1 - 10#DB 9 
2 - 10#DB 9
3 - 10#DB 8

C. Deadbugs w/ 3 second pause; 30 alternating x3; Rest 60 seconds
+
7 sets
50 meter sprint
Rest/walk 2:30
- All sprints should be within 3 seconds, otherwise terminate workout
- More warm up for this, you got faster as time went on which can indicate that you were not properly warmed up. Warm up with some hard rowing intervals, get a good sweat, even make yourself feel kind of "crappy", then give yourself a good rest then get after the sprints.
- Log your warm up, and how it all feels

WU - Row 5 rounds 20 sec 95% 40 sec rest - felt warm afterwards

9.78

9.37

9.43
9.28
9.28
9.44
9.74

+
15 minute walk, get sunlight if you can

5/21/14

May 21, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Thorne - Whey Protein Powder, 1 scoops	60	1g	1g	12g	18mg	0mg	0g	0g
Thorne - Mediclear-sgs, 2 scoops	145	8g	2g	23g	0mg	64mg	5g	2g
Almond Breeze Original - Almond Milk, 0.5 cup	30	4g	1g	1g	0mg	75mg	4g	1g
Optimum Nutrition - Micronized Creatine Powder, 1 teaspoon	0	0g	0g	0g	0mg	0mg	0g	0g
Coffee - Brewed, espresso, 1 fluid ounce	1	0g	0g	0g	0mg	4mg	0g	0g
Uber Greens by Heartland - Fruit, Vegetable, Herb Drink, 10 g (one scoop)	49	5g	3g	1g	0mg	20mg	0g	1g
Lunch
Chicken :) - Chicken :), 6 ounces	165	0g	2g	36g	0mg	375mg	0g	0g
Vegetables - Mixed, Fresh, Cooked , 6 cup cooked	300	60g	0g	0g	0mg	0mg	0g	0g
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Nuts - Almonds, 15 almond	104	4g	9g	4g	0mg	0mg	1g	2g
Dinner
Wholey Guacamole - 100 Calorie Packs, 1 pouch	100	5g	10g	1g	0mg	170mg	0g	3g
Path of Life - Organic Quinoa & Kale, 1 container (2 cups ea.)	300	40g	10g	10g	0mg	680mg	0g	4g
Costco Salmon - Salmon, 6 oz	354	0g	22g	34g	94mg	100mg	0g	0g
Dole - Frozen Mango Chunks, 1.5 cup	135	32g	1g	2g	0mg	0mg	29g	3g
Snacks
Homemade - Beef Jerky, 3 oz	348	9g	22g	36g	48mg	90mg	0g	0g
Gaspari Nutrition - Aminolast(Watermelon Blast), 2 Scoop(s)(14g ea.)	20	0g	0g	4g	0mg	50mg	0g	0g
Gaspari - Glycofuse, 1 scoop (28g)	100	25g	0g	0g	0mg	35mg	0g	0g
Thorne - Whey Protein Isolate Vanilla, 1 level scoop	100	3g	1g	21g	15mg	0mg	1g	1g
TOTAL:	2,341	203g	84g	185g	175mg	1,717mg	47g	17g

21st
AM:
A. BS; 5x 3 sets @85%; Rest 4 minutes - video

1 - 275#
2 - 290#

3 - 290#


B. EMOM 10 minutes; high hang muscle snatch from blocks x3 + high hang power snatch from blocks x2 - make sure block is high enough that bar is resting right in the crease of the hips. Pull bar into thighs, keep torso vertical

Used 65# dropped weight from last week to correctly move in the HHMS

C. EMOM 10 minutes; Heaving snatch balance x3 - use drop snatch and pressing snatch balance in your warm up.
D. DB Cross over step up; 8-12/leg x3; Rest 60 seconds between legs - http://www.dailymotion.com/video/xcfiw9_crossover-step-ups_sport

30# DB 10/10

+
10 sets
60 second row @ 1:55
60 second rest walk
- Record time for each set, if you deviate by more than 1/2 (.5) second terminate the workout

154.9, 154.9, 154.9, 154.9, 154,9, 154.9, 154.9, 154.9, 155.3, 154.5

PM:
A. CGBP @10x1; 4-6x5; Rest 3 minutes - go up in weight

1 - 175# - 6
2 - 185# - 5
3 - 195# - 5
4 - 205# - 5
5 - 215# - 3

+
12 minutes 80%
100 meter waiter walk - 2 arms at once, very very heavy, so heavy you can't go 100 meters unbroken
10 strict pull ups
20 wall runs - https://www.youtube.com/watch?v=1okSA32sFWs

35# DB - 3 rounds.

+
15 minute walk outside, in sunlight ideally