June 26th, 2014

Breakfast:
homemade paleo potato salad.. it’s so good I can eat it for breakfast ūüôā
1 cup of pistachios

Snack:
1 blueberry rx bar

Lunch:
Roly Poly California Turkey:
Turkey breast, bacon, scallions, lettuce, tomato, avocado, sprouts, and mango chutney on a gluten free tortilla
1 apple
1 cappuccino lara bar

I did my AM/PM back to back as one big PM session.  I was really light headed from the heat today so I waited!
AM
For 35:00:
:60 AirDyne
:60 single-unders
:60 front leaning rest on ground
:60 row
:60 bear crawl

PM
A. Power clean, build quickly to a touch-and-go 5RM: 175#

B. Clean-grip deadlift, 20 x 1 @ 205, begin a set every :30
C1. DB bench press, 3 x 6-7, 21X1; :60 rest: 35 (7) each set
C2. 1-arm DB row, 3 x 8-10, 21X1; :30 between arms, 2:00 rest 25 (10) each set
+
5 sets:
:21 AirDyne @ 99%
3:39 rest
Cals: 17, 17, 18, 16, 17

Post WOD:
protein shake w/ malto + dextrose

Dinner:
2 POW burgers (ground pork + beef) w/ ketchup
1 bowl of garden fresh snow peas
2 cups of sweet potato bacon

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June 24th, 2014

Breakfast Snack:
1 cup pistachios
1 peach
1 blueberry rx bar

AM
45:00 AirDyne @ Z1

Breakfast:
3 eggs over easy
3 pieces of bacon
1 apple banana baby food packet ūüôā (all organic)
1 cup of unsweetened applesauce with cinnamon

PM

A. Snatch balance, build to a tough single w/deep catch in 10:00: 165#
B. Squat snatch, 12 x 1 @ 130; begin a set every :45  easy, smooth reps- felt really good today
C. BB front rack walking lunges, 3 x 10-12 total steps; 2:00 rest: 125 (10), 135 (10), 135 (10)
+
4 sets:
:25 row @ 97%
3:35 rest
127m
130m
134m
133m

Post WOD:
1 protein shake w/ maltodextrin + dextrose

Lunch:
2 tbs cashew butter
2 burgers w/ half a carton of mushrooms
2 cups of California blend veggies w/ a few tsp coco aminos
1 apple banana baby food pouch

Dinner:

June 23rd, 2014

Breakfast snack:
1 cup of shelled pistachios
1 peach

Breakfast:
1 apple w/ 2 tbs cashew butter
3 eggs over easy
1 sweet potato
3 pieces of bacon
1/2 bag of veggie chips

Training:

AM
35:00 @ easy pace:
250m row
:30/side plank
10 AirDyne calories
2 dead hang to inverted on rings
200m jog
100 single-unders

4 rounds? + :30/each side plank

PM
A. Split jerk clusters from blocks, 5 x 1.1; :15 rest between singles, 2:00 rest: 165#, didn’t feel good so I went light
B. Clean-grip deadlift, 3 x 3-4 perfect reps, 31X1; 2:30 rest:  215 (4), 225 (4), 235 (4)
C1. DB shoulder press, 3 x 7-9, 11X1; :60 rest: 25 (9), 35 (7), 35 (7)
C2. Weighted pronated-grip pull-ups, 3 x 4-5, 21X0; 2:00 rest: 10 (4), 10 (4), 10 (4)
+
3 sets:
:20 prowler push, moderate load allowing fast foot turnover: 370# + Jimbo = 500#, was a moderate load on high push, was a heavy load for low push. ¬†The :20 was all high push, I just did a little extra to see if I could move it low. ūüôā

2:40 rest

Breakfast on the road: 
2 tiny bags on nuts (gas station)
grande black dark roast coffee
1 banana

Lunch: 
1 burger
1 brat w/ ketchup
1 cup potato salad
1 cup baked beans
1 cup fruit

Training: 
5k row

Dinner:
1 protein shake w/ malto + dextrose 
1/2 bag of veggie chips
1 apple 

June 22nd, 2014

Breakfast on the road: 
2 tiny bags on nuts (gas station)
grande black dark roast coffee
1 banana

Lunch: 
1 burger
1 brat w/ ketchup
1 cup potato salad
1 cup baked beans
1 cup fruit

Training: 
5k row

Dinner:
1 protein shake w/ malto + dextrose 
1/2 bag of veggie chips
1 apple 

June 21st, 2014

06.21
AM
5000m row @ Z1– did this Sunday

PM
A. Power snatch, 12 x 1 @ 115; begin a rep every :30

+
3 sets for even times:
200m run @ 90% aerobic
4 muscle-ups
2:00 rest

Splits:
1:45
1:47
1:46

Notes: had to do muscle ups in singles bc rings were so slippery

+
15:00 @ 80%:
5 wall walks
50 double-unders
50m Farmer’s walk, 70/hand
350m row

2 or 3 I can’t remember :/ + 5 wall walks + 50 du + 20m Farmer’s walk

June 20th, 2014

Breakfast:
Paleo granola

Swam a few laps freestyle + kick boarded a few laps

Breakfast:
3 eggs over easy
4 pieces of bacon
1 sweet potato

AM
40:00 AirDyne, off bike every 5:00 for 1/side moderate Turkish get-up + windmill
35# for turkish get-up & 25# for windmill

PM
A. Hang squat clean, 7 x 1 tough but fast out of the hole; begin a rep every :60: 145# probably could have went heavier?
B. Front squat, 5-5-3-3, 30X1; 3:00 rest
+
3 rounds for time @ 80%:
15 wall balls, 20 to 10
30m reverse sled drag, very heavy grind: 225# + big prowler sled, not sure on weight
9:22
Notes:
unbroken wall balls, pretty easily
sled drag was sooo tough, but very fun for that reason
+
3 sets not for time:
15 light/moderate reverse hypers: didn’t add weight, I never do these¬†so I wanted to make sure I did them right before going moderate
:10-:15 L-sit on parallettes: 15sec each set

Post WOD
protein shake w/ malto + dextrose

Dinner:
1 side salad w/ strawberry vinaigrette
1/2 lb burger with mushroom and bacon
mixed veggies