Archive for July, 2013

Food Log 7.23.2013

1 egg 1 bacon 1 gluten free toast w/ butter coffee/half n half 1 slice cheese steak burrito bowl diet coke 1 scoop coconut pecan ice cream (Riley’s Birthday) 2 handfuls white cheddar cheezits necatarine slice of cheese water baked chicken breast cucmber/feta salad w/ champagne dressing

Food Log 7/22/2013

1 egg 1 slice bacon 1 slice gluten free toast w/ butter coffee w/ milk post workout shake 1 nectarine 1 slice cheese 2 spoonsful PB water steak, cucumber, feta salad with lite champagne dressing diet coke 1 chcoclate chip cookie, 2 spoons cc cookie dough water Corrales Burrito 1 chocolate chip cookie

DL / Bench Press/ n stuff

A1. Clean Grip Deadlift @ 31X1; 8, 8, 6, 6, 6; rest 2 min A2. Bench Press @ 30X1; 6-8 reps x 5; rest 2 min + 20 sec – AMRAP Hip Extensions Rest 10 sec 20 sec – AMRAP Bar Dips Rest 10 sec 20 sec – Strict Pull-ups Rest 2 min X 6 […]

Clean /AMRAP: Wall Ball +Snatch

Thursday 18th Power Clean; 1.1.1 x 5 sets; rest 3 min (rest 15 sec b/t reps) + AMRAP in 10 minutes: 3 Wall Balls 3 KB Snatch @ 35# (right) 3 KB Snatch @ 35# (left) 6 Wall Balls 6 KB Snatch @ 35# (right) 6 KB Snatch @ 35# (left) etc… Results: This didn’t […]

Squat / Press / HSPU-CTB-BB Lunge

Wednesday 17th A. Back Squats; 10, 7, 5, 10, 7; rest 3 min B. Seated Shoulder Press @ 21X1; 8, 8, 8, 8; rest 3 min + 1 min – AMRAP Negative Elevated HSPU (3-5 sec decent) 1 min – AMRAP CTB Pull-ups 12-15 Barbell Walking Lunges @ 65# rest 2 min x 4 sets […]

Muscle Ups and Intervals

Tuesday, 16th 10 min – Muscle-up Tech Work & Practice + Airdyne 30 sec @ 85% Airdyne 30 sec @ 50% x 8 + Row 30 sec @ 85% Row 30 sec @ 50% x 8 + Run 30 sec @ 85% Walk 30 sec x 8 Results: Had more fun playing with muscle ups […]

“Too Much to List” Redux +

Monday, 15th A1. Snatch Deadlift w/ straps @ 31X1; 8, 8, 6, 6, 6; rest 2 min A2. Bench Press @ 30X1; 8-10 reps x 5 sets; rest 2 min B1. KBS @ 53#; 8-10 reps x 5; rest 45 sec B2. Wtd Dips; 2-3 reps x 5; rest 45 sec B3. SA DB Rows […]

Snatch n Stuff

Thursday, 11th Power Snatch; 1.1.1 x 5 sets; rest 3 min (rest 15 sec b/t reps) + For Time: Row 500m 40 Box Jumps @ 24” (step down) 30 Squat Cleans @ 85# 20 Burpees Results: 53-58-63-68-73 I tried to do one more at 78 but it just wasn’t happening. Plus people started :helping: me […]

Squat / Press/ AMRAP

A. Back Squats; 12, 8, 6, 12; rest 3 min B. Seated Shoulder Press @ 21X1; 8, 8, 8; rest 3 min + 10 minute AMRAP @ 80%: 5 Elevated Negative HSPU (3-5 sec negatives per rep) 3 CTB Pull-ups 10 Barbell Walking Lunges @ 65# (from ground) + Accumulate 3 minutes of FLR on […]

Muscle ups n Aerobicising

Tuesday, 9th 10 min – Muscle-up Tech Work & Practice + Airdyne 30 sec @ 85% Airdyne 30 sec @ 50% x 7 + Row 30 sec @ 85% Row 30 sec @ 50% x 7 + Run 30 sec @ 85% Walk 30 sec x 7 Results: Haven’t played with muscle ups in ages […]