6/30/14

30th
AM:
30-45 minutes RTW
Pick some exercises to complete at an easy pace such as single unders, airdyne, jog, swim, etc. Just keep it easy, no weights (KB's, DB's, barbells, etc).

PM:
A. Paused Back Squat @21x1; 2-4x4; Rest 3 minutes

225# - 4
225# - 4
225# - 4
225# - 4

B. Front Rack Step ups; 6-8/leg x4; Rest 60 seconds between legs

35# Kb's - 8, 8, 8, 8

C. TGU; 2-3/arm x4; Rest 60 seconds between arms

1 pood x 3/arm

+
8 minutes
5 wall walks
100 meter farmer walk 2 pood KB per hand

3

Rest 2 minutes

8 minutes
Max Reps of man makers @35# - https://www.youtube.com/watch?v=iMNnvhg1JcM

26 reps Burtal.....

6/26/14 Testing

25th
A. BS; 1RM

360# 

B. Seated BTN strict press; 1RM - no need to lower, you may just bail out once it's above your head - https://www.youtube.com/watch?v=nbhY_u3DLOY

130#

C. DB Seated External rotations @3010; 8RM/arm - https://www.youtube.com/watch?v=dpQspgZW5CM

20# DB

D. Powell raise @3010; 8RM/arm - https://www.youtube.com/watch?v=t3OSiZoFTwE

15# DB

E. Trap 3 raise @3010; 8RM/arm - https://www.youtube.com/watch?v=NGghJxgKAjs

10# DB

+
50 HSPU for time w/ a 10 minute time cap
- Kipping is allowed

5:41

6/25/14 Testing

June 25, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Gaspari Nutrition - Aminolast(Watermelon Blast), 2 Scoop(s)(14g ea.)	20	0g	0g	4g	0mg	50mg	0g	0g
Thorne - Mediclear-sgs, 2 scoops	145	8g	2g	23g	0mg	64mg	5g	2g
Uber Greens by Heartland - Fruit, Vegetable, Herb Drink, 10 g (one scoop)	49	5g	3g	1g	0mg	20mg	0g	1g
Gaspari - Glycofuse, 2 scoop (28g)	200	50g	0g	0g	0mg	70mg	0g	0g
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Thorne - Whey Protein Powder, 1 scoops	60	1g	1g	12g	18mg	0mg	0g	0g
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
Thorne - Whey Protein Isolate Vanilla, 1 level scoop	100	3g	1g	21g	15mg	0mg	1g	1g
Lunch
Generic - Side Greek Salad, 3 salad	450	34g	30g	21g	75mg	1,650mg	15g	15g
Chicken :) - Chicken :), 6 ounces	165	0g	2g	36g	0mg	375mg	0g	0g
Cheese - Cheddar, 1 cup, diced	532	2g	44g	33g	139mg	820mg	1g	0g
Dinner
Chipotle - Chicken Burito Bowl, 0.75 bowl	409	47g	12g	33g	94mg	866mg	4g	14g
TOTAL:	2,191	161g	96g	185g	341mg	4,048mg	37g	34g

24th
A. Power Clean 1RM - video

235#

B. DL 1RM - video

375# - thought I had more so did not video the lift, failed on 380#.

C. Strict Press 1RM - video

165# - FUCK YEAH!!!!!

D. WTD Dip; 1RM - video

172 + 100#= 272#

E. Row 500 meters for time; Rest 90 seconds in rower; Row 500 meters for time - video entire thing

140.3
141.2

6/24/14 Testing

June 24, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Red Potatoes - Red Potatoes, 5.3 oz	110	26g	0g	4g	0mg	21mg	1g	2g
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
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Gaspari - Glycofuse, 2 scoop (28g)	200	50g	0g	0g	0mg	70mg	0g	0g
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
Homemade - Panko Crusted Chicken, 5 oz	231	9g	7g	31g	0mg	0mg	0g	0g
Egg - Fried, 3 Eggs large	210	2g	15g	18g	561mg	186mg	2g	0g
Nuts - Almonds, 12 almond	83	3g	7g	3g	0mg	0mg	1g	2g
Gaspari Nutrition - Aminolast(Watermelon Blast), 2 Scoop(s)(14g ea.)	20	0g	0g	4g	0mg	50mg	0g	0g
Dinner
Nuts - Almonds, 12 almond	83	3g	7g	3g	0mg	0mg	1g	2g
Vegetables - Mixed, Fresh, Cooked , 2 cup cooked	100	20g	0g	0g	0mg	0mg	0g	0g
Chicken :) - Chicken :), 6 ounces	165	0g	2g	36g	0mg	375mg	0g	0g
Red Potatoes - Red Potatoes, 5.3 oz	110	26g	0g	4g	0mg	21mg	1g	2g
Snacks
Thorne - Mediclear-sgs, 2 scoops	145	8g	2g	23g	0mg	64mg	5g	2g
Organic Valley - Stringles - Organic String Cheese, 2 stick	160	0g	12g	14g	40mg	420mg	0g	0g
Kirkland - Roasted Almonds Covered In Milk Chocolate, 22 pieces (30 g)	320	26g	24g	6g	10mg	30mg	20g	4g
TOTAL:	2,252	198g	83g	183g	629mg	1,454mg	47g	18g

23rd
AM:
A. Power Snatch 1RM - video

180#

170#

B. Front Squat; 1RM - video

315#

Failed at 320# 3 times.

C. RFESS @30x1; 8RM/leg - strict tempo - video

70# DB

+
20 minutes airdyne Z1

PM:
A. CGBP 1RM

250#

B. WTD Pull up; 1RM

172#+98#=270#

C. DB Seated Press @3010; 6RM - strict tempo, no back support

40# DB
+
2k row for time

7:29.36 - that really sucked