4/14/14

Sleep: 8 hours

Mood: Great

Water intake: 1 Gallon

Inflammation Level: 4/10

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 8oz Almond milk
11am Snack - 3 block zone homemade snack bar
2:30 pm Lunch - 

4:30pm Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
7:30pm Dinner - 

Training: 

Z1 - 3.5 K Row

PS Build to a MAX - 150#

FS Build to a MAX - 275#

Max situps in 4 min - 105

2K Row time trial - 7:41.2

4/10/14

Sleep:  7 hours

Mood: Good

Water intake: 1 Gallon

Inflammation Level: 3/10

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 8oz Almond milk
11am Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
2:30 pm Lunch - 

4:30pm Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
7:30pm Dinner - 

Training:

AM - Z1

Row/AD 10 min

Jog 20 min 

then...

60 min row for max meters (include BWT in score) - 60 Min Row - 13481m @ 164#BW

4/9/14

Sleep: 8 hours

Mood: Great - Up at 6am for my 2 mile walk (wierd moving so slow)

Water intake: 1 Gallon

Inflammation Level: 3/10 - Hips tight but feel good overall

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 8oz Almond milk
11am Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
2:30 pm Lunch - 

4:30pm Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
7:30pm Dinner - 

Training:

AM - Z1

Row/AD 15 minWalk 2 milethen...

A. Press - build to a 1RM - 135#

Load - B. 50 strict HSPU for time - 30" allowance - Time 17:13

Time - C. 2 sets amrap CTB chin ups - rest 8 min b/t sets - Reps 17 (2nd attempt)

Reps - +"Grace" - Time 4:16

4/8/14

Sleep: 8 Hours

Mood: Very tired low energy

Water intake: 1 Gallon

Inflammation Level: 4/10 however overall low energy

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 8oz Almond milk
11am Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
2:30 pm Lunch - 

4:30pm Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
7:30pm Dinner - 

Training: I feel tired and overall pretty low today. I can only think the 5k row really made a dent from yesterday.

AM 8am - Z1

Row/AD @70% for 30 sec
Row/AD @50% for 30 sec
20 Rounds.

AM 11:00am - 

A. Snatch - build to a heavy single 

145# Missed 155# twice

+

Time - 5:31

3 sets max effort each set - rest 12 min b/t sets:

250 m row

15 kbs 2pd

25 burpees

15 kbs 2pd

250 m row

4/7/14

Sleep: 8 Hours

Mood: Great

Water intake: 1 Gallon

Inflammation Level: 4/10 Hips are tight 

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 8oz Almond milk
11am Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
2:30 pm Lunch - 

4:30pm Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
7:30pm Dinner - 

Training:

AM 7:45am - Row 3k @ Z1

AM 10:30 - 

A. Split Jerk Build to a Max - 210#

B. 5K Row time trial - 

Time - 20:40.4

4/3/14

Sleep:  8 Hours

Mood: Good, a little tired

Water intake: 1 Gallon

Inflammation Level: 3/10

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 8oz Almond milk
11am Snack - 2 block smoothie - 14g v protein powder + 1 C blueberries + 1 Scoop uber greens + 4 oz Almond milk
2:30 pm Lunch - 

4:30pm Snack - 2 block smoothie - 14g v protein powder + 1 C blueberries + 1 Scoop uber greens + 4 oz Almond milk
7:30pm Dinner - 3 Block Paleo Zone meal.

8:30pm Post Dinner Snack - Ice cream and a cappuccino.

Training: Had to combine 4/3 and 4/4 due to being out of town tomorrow. did an AM and PM split.

20 min AD @ Z1

AM - 8:30am

AD 10 min max cals - 170 Cals

PM - 3pm

A. Clean - build to a 1RM (video) - 240#
Deleted my last 2 attempts, going to have to take my word for it. 240 was ass to grass.

B. Close Grip Bench Press (16") - build to a 1RM  - 210#

C. 1 RM wtd. chin up - 80#

+

for time:

30 squat clean (77%)

4/1/14

Sleep: 9 hours

Mood: Good

Water intake: 1 Gallon

Inflammation Level: 8/10 triceps are still very sore can't bend my arms all the way lol, 100 burpees sound amazing tomorrow!!

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 8oz Almond milk
11am Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
2:30 pm Lunch - 3 Block meal
4:30pm Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
7:30pm Dinner - 

Training: Rest Day