11/20/15

AM Workout (0600) 

This morning was a really good workout. The best I've had in a while. I felt really fit and solid on everything. Didn't necessarily need to take yesterday off, but I'm glad I did. It really allowed me to push it very hard today and get a lot of quality intensity out of this workout. Did this workout with the class and dominated everyone, was a nice change from training alone.

A.
AMRAP 4 Minutes:
500m Row
20 Toes-to-Bar
30 Wall-ball (20#)
20 Burpees
30 KBS (53#)
40 Double-unders

Rest 3:00

AMRAP 6 Minutes:
500m Row
20 Toes-to-Bar
30 Wall-ball (20#)
20 Burpees
30 KBS (53#)
40 Double-unders

Rest 3:00

For Time:
500m Row
20 Toes-to-Bar
30 Wall-ball (20#)
20 Burpees
30 KBS (53#)
40 Double-unders

-12 Burpees
-21 KBS
-6:40

-Went unbroken for the entire time on the first two AMRAPs. Had to break the wall-balls and KBS on the last interval. Overall great workout though, I was happy to get all the T2B unbroken easily. Great stuff, really good conditioning.

Rest 10 minutes then....

B.
For Max Reps, on a 12:00 Clock:

1 Minute: Muscle-ups
1 Minute: Strict HSPU
1 Minute: Strict Pull-ups
1 Minute: Strict HSPU
1 Minute: Strict Pull-ups
1 Minute: Muscle-ups
*Rest 1 minute between each movement

-11 MU
-12 SHSPU
-16 SPU
-11 SHPU
-12 SPU
-6 MU

-68 Reps ... this was super solid gymnastics conditioning ... my arms were totally fried by the last set of muscle-ups. It was really a mental battle to get those 6 ring muscle-ups at the end. Great stuff, felt good (for me) on the Strict HSPU. Made this up on the spot, ended up being a really solid gymnastics test.

PM Workout (1400) 

This afternoon ended up being a really great workout too. I felt really solid on everything. I wanted to get in some heavier/pressing stuff. I hope I didn't bite off too much volume today... definitely the most volume I've done in a while, but I felt great. Just need to recover properly.

A.
7 RFT:
5 Body Weight Bench Press (195#)
5 Power Cleans (225#)
35 Double-Unders

-20:10 ... solid workout, bench slowed me down a little on the second half, overall a solid workout.

Rest exactly 10 minutes then...

B.
10 RFT:
20 Calorie Airdyne
10 Push-ups

-14:03 ... tough push, unbroken PU, air dyne just sucked.

C.
On a 6:00 Clock:
2:00 AMRAP:
Incline DB Bench Press (2 x 35# DB)

Rest 2:00

2:00 AMRAP:
Flat DB Bench Press (2 x 35# DB)

-Incline: 45 reps
-Flat: 40 reps
-This was overall brutal... light weight, but it really caught up with me in that second minute ... good / different training.

D.
3 Super-sets of:
Incline DB Flys (2 x 25# DB) x 12 reps
Bent-over Reverse DB Flys (2 x 25# DB) x 12 reps
Rest as needed

-Complete ... huge pump.

E.
3 Super-sets of:
Seated Overhead Tricep Extension (60# DB) x 10 reps
Seated Hammer Curl (2 x 40# DB) x 10 reps
Rest as needed

-More pump stuff, felt really good... especially in my triceps. Great finisher.

Meals for the Day: 

0530 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0730 (post-workout) - Whey, 1 Gluten-Free Coffee Cake, 16 oz Coffee, small amount of Cream

1100 - 4 Eggs, 4 Slices Ham, Vegetable Soup, 1/2 Banana, 1 Cup Kefir, dash of Maple Syrup

1345 (pre-workout) - 1 Rx Bar, 1 Scoop Pre-workout

1600 (post-workout) - Whey, 1 Rx Bar, 16 oz Coconut Water

1700 (cheat) - 3 Chicken Sausage, 30 Plantain Chips, Yogurt Artichoke Dip, 2 Glasses Cabernet

1845 - Lamb, Zucchini, Tomatoes, Onion, Homemade Tzatziki Sauce

11/19/15

Complete Rest.

Meals for the Day: 

0800 - Chicken Sausage, Mixed Vegetables, 16 oz Black Coffee

1100 - 3 Eggs, 2 Slices Bacon, Pomegranate Seeds, 1 Pear, 1 Greek Yogurt, small amount of dairy free chocolate chips, Fish Oil

1400 - Chicken Sausage, Spaghetti Squash, 20 Plantain Chips, Guacamole/Salsa

1600 - 2 Eggs, 2 Slices Ham, 1 Banana, Almond Butter

1830 - Bulgogi Beef, Salad, Kimchi 

11/18/15

This afternoon was a decent workout. Really sore in my shoulders/triceps... but once I got going everything felt pretty good. I felt a little slow on the muscle-ups due to the soreness, but overall a good cardio/gymnastics session.

A.
For Time:
30 Calorie Airdyne
30 GHD Sit-ups
30 Wall-balls (30#)
30 Muscle-ups
30 Wall-balls (30#)
30 GHD Sit-ups
30 Calorie Airdyne

-16:31 ... this was really tough. Got to the rings at 4:30 ... finished the muscle-ups at 10:30, took exactly 6 minutes for 30 reps. I was really surprised how much the second sets of wall-balls/GHDs sucked. Really solid conditioning.

Rest exactly 15:00 minutes then...

B.
EMOM 20:
Odd: 20 Calorie Row
Even: 4 Unbroken Strict HSPU

-Complete ... this was further good cardio training. Getting that 20 cal row in under a minute every time became challenging during the second half.

C.
3 Sets:
Overhead Vertical KB Carry (18#), Each Arm, Length of the gym
:60 Couch Stretch Left
:60 Couch Stretch Right

-Complete.

D.
On an 8:00 minute clock (2 sets):
:60 left side plank
:60 right side plank
:60 plank
:60 rest

-Complete.

Meals for the Day:

0930 - Ground Beef, Chicken Sausage, Spaghetti Squash, 1 Banana, Almond Butter

1230 - 1/2 Serving Whey Protein

1500 (post-workout) - Whey Protein, 1 Rx Bar, 16 oz Coconut Water

1600 - Ground Beef, Spaghetti Squash, 1 Greek Yogurt, Dairy Free Chocolate Chips, 20 Plantain Chips, Guac/Salsa

1900 - 3 Eggs, 2 Slices Bacon, 3 Paleo Pancakes (tapioca/coconut flour, eggs), Maple Syrup, Butter

11/17/15

AM Workout (0600)

This morning was a really simple, but effective workout. Did the class workout, modified it a bit and added some stuff in, but overall a solid session, despite its short length.

A.

Push-Press (power cleaned from floor) - 5,5,5,5 

Rest 2-3 minutes between sets 

-205#, 205#, 215#, 220# (fail) - got 3 push-press and then 2 push-jerks. 

B. 

4 RFT:

15 Box Jump Overs (24") 

15 Shoulder-to-Overhead (115#) 

20 Toes-to-Bar 

-11:10 ... BJO at a consistent pace, unbroken S2O, T2B 10/5/5 each set. Might have over-paced the first couple sets of T2B, but overall a solid conditioning workout. 

C. 

Death by Strict Weighted Pull-ups (26#) 

-6 rounds + 5 reps (failed the 6th rep of the 7th minute) ... solid work here, this was tough. Glad I was able to push it and get this in.

PM Workout (1730) 

Easy 2.5 mile run ... untimed. 

Meals for the Day: 

0520 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0730 (post-workout) - Whey Protein

0830 - 4 Eggs, Sweet Potato Fries, 1 Cup Kefir, Handful Blueberries, Handful Raspberries 

1100 - Buffalo Jerky, Pomegranate Seeds, 1 Greek Yogurt

1400 - Chicken Sausage, Vegetable Soup, 1 Banana, Almond Butter, 2 Cups Unsweetened Almond Milk

1630 - Buffalo Jerky, Mango, 20 Plantain Chips, Guacamole

1945 - 1 Rx Bar 

11/16/15

Active Recovery.

Hot Yoga - 60 min.

Meals for the Day: 

0520 (pre-yoga) - 1/2 Serving Egg White Protein

0800 (post-yoga) - 2 Eggs, Brisket, Mixed Veggies

1100 - Buffalo Jerky, 1 Banana, Almond Butter, 1 Greek Yogurt, small amount of dairy free chocolate chips

1500 - Buffalo Jerky, Steak and Vegetable Soup

1930 - Buffalo Burger, 1 Egg, 1 Avocado, Paleo Salad, Sweet Potato Fries

11/15/15

Today was a really solid workout. I was a little tight in my hips from the run yesterday, but I spent some time static stretching and felt really good overall today. Had a great workout and finally tackled 'Heavy Isabel' ... been wanting to get at that one for a while, it went really well.

A.
'Heavy Isabel'
For Time:
30 Snatches (185#)

-7:05 ... first 10 snatches in 1:50 ... then stopped watching the clock and pretty much just kept a consistent pace, chalking up every 5 reps. I was really happy with my effort on this, it was a great test. I got very light headed during this workout... I don't think I was breathing properly, but overall solid way to start the day.

Rest exactly 15:00 minutes then...

B.
For time:
20 HSPU
330m Run
20 KBS (2 pood)
333m Run
20 Overhead Squats (115#)
330m Run
20 Burpees
330m Run
20 C2B Pull-ups
330m Run
20 Alternating DB Snatch (75#)
330m Run
20 Toes-to-Bar
330m Run

-21:20 ... this was a variation of the hero workout 'Lumberjack 20' ... just ran 330m instead of 400m because that is the city block around the building my gym is in. Altered the movements in the workout to avoid anything that would exacerbate my injury. This ended up being a great conditioning workout ... everything unbroken except the HSPU ... went 15/5 ... not much in shoulders after 185# Isabel. Everything else was solid though.

C.
Every 2 minute for 8 minutes (4 sets) of:
Suitcase Carry, Right Side (72#) x :45 seconds
Rest 1:15 seconds

-Complete. This was a good stretch in my QL.

Meals for the Day: 

0830 - (cheat) - Croissant Roll, Eggs, Bacon, Sausage, Cheese, Jalapeños, Apple Splices, 24 oz Black Coffee

1130 - 1/2 Banana, Almond Butter, 1 Scoop Pre-workout

1400 (post-workout; cheat) - Whey Protein, 10 oz Coconut Water, 1 Apple Fritter Donut

1800 (cheat) - Brisket, Baked Beans, Macaroni and Cheese, small amount of bacon and BBQ sauce

11/14/15

Active Recovery.

40 Minute out and back moderate/easy run. Felt really solid aerobically and light on my feet. This is the first time I've ran in two weeks, but everything felt great. I needed a little break after that half marathon. Looking forward to the 5k on Thanksgiving in less than two weeks.

Post-run:

6 minute clock (2 sets):
1 min side plank left
1 min side plank right
1 min rest

-Complete.

Meals for the Day: 

0745 (pre-run) - 2 Eggs, 2 Slices Ham, 1/2 Banana, Almond Butter

1100 (post-run) - Egg White Protein, Fish Oil, Mango/Banana Juice Smoothie

1300 - 2 Eggs, Sausage, Potatoes, Onions, Mushrooms Peppers, Cheese

1530 - (left-overs from above meal) - Sausage, Potatoes, Onions, Mushrooms Peppers, Cheese

1800 - Steak and Mixed Vegetable Soup, 1 Buffalo Jerky

2000 - Maple Spice Cake (almond butter, tapioca flour, almond flour, butter, maple syrup), 1 Greek Yogurt

11/13/15

Today was an extremely solid workout. I programmed the session for myself and worked out alone. It was tough to really push myself at the beginning, but once I got going I got in the zone. Really intense work today, was totally smashed afterward.

A.
Every minute on the minute for 10 minutes:
Split Jerk x 2 reps
*2 Second Pause in the Dip + 2 Second Pause in the Receiving Position

-185# x 3 sets, 205# x 3 sets, 225# x 3 sets, 245# x 1 set ... didn't really push the loading, but the pausing was a good change.

B.
For Time:
21-15-9
Muscle-ups
Clean and Jerks (165#)

-17:34 ... this was pretty brutal. MU were 10/5/3/3 ... 5/4/3/3 ... 5/4 ... CJ all singles, those clean and jerks were terribly painful. Made this workout up myself, I haven't programmed for myself much in a while, this was a really nice change and mental challenge. Great workout.

Rest exactly 10 minutes then...

C.
"6-5-4-3-2-1 Test"
(AMRAP 21 Minutes):
6 Minutes Row for Calories
5 Minutes Burpee Box Jump Overs (24")
4 Minutes Airdyne for Calories
3 Minutes Kipping HSPU
2 Minutes Double-unders
1 Minute Kipping HSPU

-Row = 104 cal
-BBJO = 40 reps
-Airdyne = 59 Cal
-HSPU = 18
-DU = 135
-HSPU = 6

-HSPU were terrible ... nothing left in the shoulders after part B. I really pushed everything else quite a bit though. Really good aerobic conditioning. Great training session.

Meals for the Day: 

0800 - 2 Eggs, 4 Slices Ham, 1 Banana, Almond Butter, 16 oz Black Coffee

1200 - Steak, Mushrooms, Brocoli, 1 Greek Yogurt, Almond Butter

1400 - 2 Scoops Pre-workout

1600 (post-workout) - Whey Protein

1700 - 1 Burger (no bun), 1 Egg, small amount of Cheese, Sweet Potato Fries

1900 - Fruit Smoothie (banana, strawberries), 3 oz Chicken

2100 - Soup (steak, mixed vegetables), a few bites of Halotop Ice Cream

11/12/15

Today was a lighter workout, but was some good cardio. Furthering the trend of less barbell stuff this past week, which is probably good for my body. I PRed my 2000m row without trying as hard as I should have. I think I have a lot more there in regards to my 2000m time, got off the rower and didn't feel very taxed. I usually hit right around 7 minutes in most workouts... so I should probably re-test this soon.

On a 30:00 Clock:

For time:
2000m Row

then at 14:00...

For total reps:
Tabata KBS (53#)
Tabata Toes-to-Bar
Tabata HR Push-ups
Tabata Slam Balls (30#)

-6:45.2 (PR) ... previous PR was 6:53.6 from 10/27/14

-75 + 60 + 60 + 64 = 259 reps

Meals for the Day: 

0800 - Spaghetti Squash Chicken Pasta, 1 Egg, 1 Slice Ham, 16 oz Black Coffee 

1100 - Steak, Mushrooms, Brocoli, 1/3 Cup Cashews, 1 Cup Kefir, Fish Oil 

1330 - 3 Eggs, Strawberries, Almonds, 1 Greek Yogurt

1700 (post-workout) - Whey Protein

1800 - 5 oz Chicken, 1 Egg, Jicama, Artichoke Dip, Kale Chips

2000 - 1 Serving Halo Top Low Calorie Ice Cream (70 Cal, 2g F, 15g C, 6g P) 

11/11/15

Today was a pretty solid workout. I was kind of tired when I got in the gym in the afternoon, but felt good once I started going. PRed this workout by a lot... felt like a whole different person today doing pull-ups than I did a couple weeks ago doing 'Fran' ... the 4 days off I took last week / lower volume training this week had made me feel a lot better. Anyway, made up the workout on the spot, had a solid session.

A.
Every Minute on the Minute for 10 Minutes:
5 Unbroken Weighted Strict Pull-ups (20#)
*Alternating Overhand / Underhand grip each set

-Complete ... got all these reps comfortably, strict pull-ups felt very solid.

B.
2015 Regional Event 6 (scaled SHPSU to no deficit)
5 RFT:
25 Calorie Row
16 C2B PU
9 Strict HSPU

-18:11 PR ... (previous time was 20:50 from May of this year) ... the time cap was 16 minutes, had finished 4 + 25 calories at 16:00 (In may had done 4 rounds) ... so PRed at the time cap and at the end of the workout. C2B all unbroken, SHSPU all 5/4 ... only got one set of C2B unbroken last time, so this was a huge improvement. Overall happy that my body is recovering with the time off and feeling normal-ish again.

C.
3 Sets, not for time, of:
Standing Strict DB Press (palms toward face, not ears) x 6 reps (2 x 50# DB)
Rest as needed
Standing Curls x 10 reps (2 x 35# KB)
Rest as needed

-Complete. Shoulders and biceps were pretty much entirely fried from part B ... but tried to push this as much as I could.

Meals for the Day: 

0800 - 3 Eggs, 3 Slices Ham, Pomegranate Seeds, 1/3 Cup Cashews, 1 Cup Black Coffee

1000 -  1 Greek Yogurt, 1 TBSP Honey

1230 - Steak, Broccoli, Mushrooms, 1/3 Cup Cashews, 2 Slices Pineapple

1330 - 1 Scoop Pre-workout

1500 (post-workout) - Whey Protein, 1 Rx Bar, 16 oz Coconut Water, 1 Greek Yogurt

1800 - Spaghetti Squash Pasta (Chicken, Sun Dried Tomatoes, Coconut Milk, Chicken Stalk), Strawberries, 1/2 Gluten-Free Brownie, little bit of Almond Butter

2100 (cheat) - 1 Coors Light

11/10/15

Active Recovery.

60 minutes hot yoga.

Meals for the Day: 

0530 - (pre-yoga) - BCAAs

0800 (post-yoga) - 3 Eggs, Chorizo, Ground Beef, 1 Clementine, 1 Apple

1045 - Turkey Chili (600 cal, 18g F, 60g C, 38g P)

1200 - 3 Chicken Sausages, 1 Greek Yogurt, 1 TBSP Honey, Pomegranate Seeds

1400 - 2 Chicken Sausages, Jicima

1600 - Turkey Chili (600 cal, 18g F, 60g C, 38g P), Pineapple

11/9/15

Today was a decent workout ... didn't really push the lifting much, but felt surprisingly good on the conditioning workout. After 4 days off and alcohol on Saturday ... I always have that shitty guilty feeling on upon getting back into the gym ... but once I got rolling everything felt pretty solid. Excited to hit it this week... but really going to lay off my back/hip/QL. It gets a little better and then I just bite off too much and fuck it up again. I'm completely over the idea of 'competing' in crossfit and just simply want to live pain-free.

A.
Every 2 minutes for 10 minutes (5 sets) of:
Snatch Grip Push-Press x 3 reps

straight into...

Every 2 minutes for 10 minutes (5 sets) of:
Behind the Neck Jerk x 1 rep

-Push Press = 185#, 185#, 205#, 205#, 205#
-Jerks = 225#, 255#, 255#, 265#, 275#

B.
'Strict JT'
For time:
21-15-9
Strict HSPU
Strict Ring Dips
Push-ups

-16:11 ... this is a 4 and a half minute PR over when I did this workout 2 weeks ago. Also, 2 weeks ago I scaled the HSPU to an ab mat. I was really surprised doing this workout RXed and PRing by so much. I was happy with my HSPU ... went 6/5/5/5 and then 5 sets of 3 and 3 sets of 3. I was consistent there, didn't have to go to singles. Good stuff.

C.
Close Grip Bench Press
10-10-10-7-7-2
Rest as needed between sets

-95#, 115#, 135#, 155#, 155#, 185# ... just kind of threw this in on the spot, my triceps were totally toast from part B ... got this in anyway though, but couldn't push loading at all.

D.
3 Sets of:
QL Side Bends (44#) x 15 reps (each side)
:60 QL Stretch, each side (hand to opposing foot, seated on ground)

-Complete.

Meals for the Day: 

0800 - Egg White Protein, Cashew Butter, 2 Cups Black Coffee

1100 - 3 Eggs, Chorizo, Ground Beef, 1 Avocado, 1 Apple, Apple Sauce, 1/2 Cup Kefir

1330 - Beef Jerky, Mixed Nuts, Kale Chips, Cashew Butter

1630 - Whey Protein

1930 (post-workout) - Whey Protein, 1/3 Cup Cashews, 1 Apple

11/8/15

Further Complete Rest / Hangover.

Meals for the Day: 

0900 - Eggs, Potatoes, Sausage, Onions, Peppers

1400 - 1 Rx Bar, 16 oz Coconut Water 

1800 (cheat meal) - Mexican Food, Steak, Tortillas, Cheese, Rice, Beans, Vegetables

2000 (cheat meal) - Chicken, Pita Chips, Non-Paleo Dip 

11/7/15

Further Complete Rest.

Meals for the Day: 

0800 - Eggs, 2 Sausage, 1 Bacon, Potatoes, Peppers, 2 Cups Black Coffee

1030 - Beef Jerky, Mixed Nuts, 1 Cup Kefir

1230 - Paleo Lasagna, 1 Apple

(Cheat Meal) - From 1800 - 2400 - Wine, Beers, German Currywurst, French Fries

11/6/15

Further Complete Rest.

I've been feeling better overall and I've been wanting to train hard again. But my hip/back just can't take it. Every time it gets a little better I just push it too hard. I want to train... I want to push myself, but I just can't. I need to take more rest and cut the volume down. So I decided to just skip the gym entirely today and let my body rest ... as difficult as this was to do, my body needs it and being healthy and pain free is significantly more important than 'performance' at this point in time.

Meals for the Day: 

0800 - Steak, Eggs, Potatoes, 2 Peppers, 1 Banana, Cashew Butter, Fish Oil, 1 Cup Black Coffee

1330 - 1 Cup Kefir, 1/4 Cup Cashews, 1 Apple

1630 - Apple Sauce, Raspberries, Olives, Fish Oil

1800 - Paleo Lasagna

11/5/15

Complete Rest

Meals for the Day: 

0830 - Chorizo Hash, Onions, Potatoes, Mixed Greens, Fruit Salad, 2 Cups Black Coffee

1130 - Egg White Protein, Fish Oil, 1 Paleo Apple Muffin

1500 - Paleo Pulled Pork Chili, 1/2 Banana, Cashew Butter, 1 Paleo Apple Muffin

1830 (Cheat Meal) - Various Tapas, including desserts.

11/4/15

Today was the toughest workout I've done in a while. The conditioning part of this was absolutely brutal and took a lot of focus. This was a good way to just push myself and really go outside my comfort zone. Typically under the previous programming I've been following there was much less snatching in conditioning workouts from the hang ... I am pretty confident with my ability to bang out heavy singles at a consistent pace from the floor ... but the hang is much more challenging for me. Overall a great workout, despite working out alone.

A.
On a 30:00 Clock:
10 Minutes - Overhead Squat - Build to heavy single
10 Minutes - Snatch Balance - Build to heavy single
10 Minutes - Hang Squat Snatch - Build to heavy single

-OHS = 185#, 205#, 225#, 245#, 265# (f) ... got lazy in the bottom and lost the weight forward, shouldn't have missed such a light weight ... but had to move on because of time constraint.
-Snatch Balance = 205#, 225# (f), 225#, 235# ... was tough after the OHS
-Hang Snatch = 135#, 175#, 195#, 215# (f x 3 times), 215# ... was a struggle to get this rep, haven't done a full hang squat snatch in countless months ... I was really frustrated to miss such a light load, but finally found a good position with the weight and got it easily on the 4th attempt.

Rest exactly 10 minutes then...

B.
For Time:
Complete the following for time:
2 RFT:
3 Hang Power Snatch, 205/155
9 Muscle ups
Rest 1 minute (change weights)
2 RFT:
6 Hang Power Snatch, 185/135
6 Muscle ups
Rest 1 minute (change weights)
2 RFT:
9 Hang Power Snatch, 135/95
3 Muscle ups

-22:30 - 2:00 = 20:30 total working time. Muscle-ups unbroken ... but holy shit those hang snatches at 205# took me a while. I knew it was going to be a rough workout when I missed the first snatch of the workout behind me. I missed about six attempts at 205# and one attempt at 185# ... finished the first part in about 8 minutes and the second part in about 10 ... blew through the last part with 135#. This was a very tough workout overall and it really challenged me mentally. Glad I stuck with it and saw the workout through.

Meals for the Day: 

0530 (pre-workout) - BCAAs, 2 Scoops Pre-workout

0730 (post-workout) - 2 Rx Bars, 16 oz Coconut Water

0900 - Buffalo Jerky, 1 Lara Bar, 1/3 Cup Cashews, 1 Paleo Apple Muffin, Fish Oil, 2 Cups Black Coffee

1130 - Paleo Pulled Pork Chili, 1 Avocado, 1 Greek Yogurt, 1 TBSP Honey, Kale Chips

1430 - Egg White Protein, 1 Banana, Cashew Butter, 1 Cup Kefir

2030 - Bulgogi Beef, Salad, Kimchi

11/3/15

This morning was a pretty decent session. I felt pretty good on everything, at least I felt much better than I did yesterday. Dead-lift felt very solid using a different reversed grip.

A.
Every minute on the minute for 10 minutes:
Power Clean x 1 Rep

-225#, 225#, 255#, 255#, 275# x 5 reps, 290# (fail) ... felt solid up until the 290#, just went for it because 275# on the minute was feeling very good, but it wasn't there today.

B.
Every minute on the minute for 14 minutes:
Odd: 250m Row
Even: 5 DB Bench Press (2 x 80# DB)

-Complete ... this was pretty solid training, I was taxed by the end of this. This was supposed to be regular barbell bench press, but my right shoulder was feeling fairly painful from just warming up with the bar. It felt fine with the DB's though, so I went with that for the day.

Rest exactly 10 minutes then...

C.
5 Rounds for Time:
7 Dead-lifts (275#)
30 Air Squats
7 Strict HSPU

-14:11 ... goal was under 15, this was a tough little workout. DL and air squats unbroken ... SHSPU were a little bit of a struggle, but got through them.

D.
3 Sets, not for time:
Reverse Hypers (80#) x 12 reps
Rest as needed
Parallete Hand-Stand Negative x 10 seconds descent
Rest as needed

-Complete.

Meals for the Day: 

0500 - Egg White Protein, 1 Banana, Fish Oil

0630 (pre-workout) - 2 Scoops Pre-workout

0830 (post-workout) - Egg White Protein, 1 Rx Bar, 16 oz Coconut Water, Apple Sauce, 1 Paleo Apple Muffin

0900 - 2 Cups Black Coffee

1030 - Buffalo Jerky, 1/4 Cup Cashews, 1 Cup Kefir

1230 - Paleo Pulled Pork Chili, 1 Avocado, Pomegranate Seeds

1630 - 3 Eggs, 3 Bacon, 1 Paleo Apple Muffin, 3 oz Blueberries, 1 TBSP Cashew Butter

2100 - Small Bowl Paleo Pulled Pork Chili, a few sips of Kefir

11/2/15

This morning was a bit of a rough workout ... I definitely didn't feel great. But I considering that I ran a half marathon two days ago and that I ate like a douche-bag all weekend, it is of no surprise today was a bit of a rough time in the gym. I was prepared for that and I was happy today was a longer aerobic workout. Didn't really push it too hard... just got through it. The weird food this weekend really made me sleep worse and has made my tendonitis really flare up.

A.
"Open Test"
AMRAP 20:
50 Wall-balls (20#)
50 Double-unders
40 Box Jumps (24")
40 Toes-to-Bar
30 C2B Pull-ups
30 Burpees
20 Power Clean (145#)
20 Shoulder-to-Overhead (145#)
10 Snatch (145#)
10 Muscle-ups

-8 Muscle-ups ... felt crappy on a lot of stuff I shouldn't have ... and stepped down all the box jumps to save my achilles given the half marathon on Saturday. Just went through this and got a good sweat on.

Rest exactly 5 minutes then...

B.
15 Minutes to build to a 2 RM Touch-and-Go Power Snatch

-145#, 175#, 195#, 205# ... last double was a bit of a struggle, but pushed hard and got those reps ... was tough after part A.

C.
20 Minute ROMWOD

-Complete ... was tough... yoga can be a bitch.

Meals for the Day: 

0530 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0800 (post-workout) - 3 Eggs, Veal Chorizo, Ground Beef, Tomato Paste, Zucchini, Onions, 1 Paleo Apple Muffin, 1 Cup Kefir

1130 - 6 oz Chicken, Cauliflower, Green Beans, 10 Almonds, Hummus, Fish Oil

1330 - Turkey Jerky, Pomegranate Seeds, 1/4 Cup Cashews, Fish Oil

1630 - Buffalo Jerky, 1 Greek Yogurt, 1 TSP Honey

2000 - Bell Pepper, Stuffed with Veal Chorizo, Beef, Veggies, 1 Banana, 1 TBSP Cashew Butter

11/1/15

Complete Rest.

Hamstrings tight ... knees a little achy ... not too ripped up though. 

Meals for the Day: 

0700 - 1.5 Cups Black Coffee 

0830 (cheat-meal) - Chorizo Hash, Potatoes, Jalapeños, Scone, Banana Pancakes 

1330 - Egg White Protein, 1 Clementine, Fish Oil

1500 - Buffalo Jerky, Kale Chips, 1 Cup Kefir, Fish Oil

1700 (cheat meal) - Pizza (not paleo pizza), 10 oz Coconut Water

1930 - 1 Paleo Apple Muffin