6/19/14

19th
AM:

A. EMOM 10 minutes; Back squat @20x1 2-3x @60% of 1RM

205#

B. Hang Power Clean from blocks; 2x3 sets; Rest 2 minutes - huge improvement from last week, keep it up

155#

C. EMOM 10 minutes; 3 tall snatches - moderate load, focus on fast under bar -http://www.catalystathletics.com/exercises/exercise.php?exerciseID=217

Empty BB focused on speed

D. Double kb rack RFESS @30x1; 6-8/leg x2; Rest 90 seconds between legs

35#Kb

E. Press; Build to a moderate triple - mind the shoulder here as well, moderate means fluid easy movement but good "burn" in shoulders

125#

+
EMOM 5 minutes
2 alternating TGU @ 1 pood - left then right.

15 sets
30 seconds row
30 seconds rest
- All sets within 1 second of each other, record pace PER set

157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 158, 157.1, 157.1, 157.1, 157.1, 157.1

6/18/14

June 18, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Chicken :) - Chicken :), 12 ounces	330	0g	5g	72g	0mg	750mg	0g	0g
Pdq - Grilled Chicken Salad, 1 bowl	342	44g	11g	18g	53mg	389mg	0g	0g
Optimum Nutrition - Micronized Creatine Powder, 1 teaspoon	0	0g	0g	0g	0mg	0mg	0g	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
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
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
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
Vegetables - Mixed, Fresh, Cooked , 4 cup cooked	200	40g	0g	0g	0mg	0mg	0g	0g
Beef - Roast Beef, 4 oz	225	0g	10g	24g	80mg	20mg	0g	0g
Red Potatoes - Red Potatoes, 5.3 oz	110	26g	0g	4g	0mg	21mg	1g	2g
Beef - Roast Beef, 2 oz	113	0g	5g	12g	40mg	10mg	0g	0g
Vegetables - Mixed, Fresh, Cooked , 2 cup cooked	100	20g	0g	0g	0mg	0mg	0g	0g
TOTAL:	2,038	208g	45g	174g	191mg	1,527mg	18g	8g

17th
A. Snatch Segmented deadlift; 2x4 sets; Rest 3 minutes - pause 1" off ground, below knee, mid thigh

185#
215#
215#
245#

B. Snatch grip RDL @30x1; 4-6x2; Rest 2 minutes

185# - 6
185# - 6

C. Single Leg barbell deadlift @10x1; 3-5x2; Rest 60 seconds between legs - full deadlift, just only on one leg, keep back tight lats engaged.

Did not know if the non weight bearing leg could touch the ground for balance but I did and just lifted with the other leg.

+
15 sets
30 seconds row 85%
30 seconds rest
- All sets same pace, must be within 1 second of each other, record pace EVERY set

156.2, 156.2, 156.2, 156.2, 156.2, 155.3, 156.2, 156.2, 156.2, 156.2, 156.2, 156.2, 155.3, 156.2, 156.2, 

6/17/14

June 17, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Vegetables - Mixed, Fresh, Cooked , 4 cup cooked	200	40g	0g	0g	0mg	0mg	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
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
Gaspari Nutrition - Aminolast(Watermelon Blast), 2 Scoop(s)(14g ea.)	20	0g	0g	4g	0mg	50mg	0g	0g
Steves Paleo Kit- Small - Small/2 Blocks, 1 packet	180	18g	6g	14g	30mg	459mg	14g	2g
Nuts - Almonds, 12 almond	83	3g	7g	3g	0mg	0mg	1g	2g
Optimum Nutrition - Micronized Creatine Powder, 1 teaspoon	0	0g	0g	0g	0mg	0mg	0g	0g
Haagen-Dazs - Dulce De Leche (Jm), 1 Cup	540	54g	32g	10g	150mg	150mg	54g	0g
Stabilize - Chocolate Mint Bar, 1 Bar	180	17g	9g	10g	0mg	75mg	4g	5g
Pdq - Grilled Chicken Salad, 1 bowl	342	44g	11g	18g	53mg	389mg	0g	0g
Chicken :) - Chicken :), 12 ounces	330	0g	5g	72g	0mg	750mg	0g	0g
TOTAL:	2,390	251g	77g	168g	251mg	2,160mg	89g	13g

16th
AM:
A. Front Squat; 5,3,1; Rest 3 minutes - do not build to 1RM, but build to heavy single

225# - 5
275# - 3
305# - 1 - moved easily felt good - think I have 320#

B. Hang Power Snatch; 2x3 sets; Rest 3 minutes - video last set

95#
115#
135#

C. Heaving Snatch balance x2 + Snatch Balance x1; 2 sets; Rest 3 minutes

135#

D. RFESS @30x1; 6-8/leg x2; Rest 75 seconds between legs

55# - 8

+
12 sets
30 seconds airdyne 90%
30 seconds rest
- All sets same exact pace, record pace per set

77, 77, 77, 77, 77, 77, 77, 77, 77,77,77,77, 

PM:
A. CGBP; Build to a moderately challenging triple

215#
B. WTD cliff hanger Pull up; 2-4x2; Rest 2 minutes

44#
C. Push Press; Build to a heavy 5RM - mind the shoulder, keep me posted

145#
D. Plank plate shuffle w/ 5 plates; 10 x3 sets; Rest 60 seconds - start on right side, transfer across and back all 5 plates -https://www.youtube.com/watch?v=ZUFsf-a-HpM 

5lb plates - unbroken rounds - that was tough and fun.
+
20 minutes zone 1