Thursday

5 min max handstand walk  (~28 yds)
3 min rest
5 min max walking lunge  (137 yds)
3 min rest
5 min max bear crawl  (150  yds)
3 min rest
5 min max ground to overhead  (20)

Weight - 185
Sleep - 7+

Wednesday

20 min AMRAP
18 box jump 24"
15 T2B
12 pullups

5 rds plus 2 T2B

Weight 186
Sleep ?

Thursday

For Time-
200m Row, 40 H2H KB Swings (16kg), 20 one armed OHS (16kg) (20 each arm)
400m Row, 30 swings, 15 OHS
600m Row, 20 swings, 10 OHS
800m Row, 10 swings, 5 OHS

18.23

Weight - 186
Sleep - not good

Wednesday

AMRAP in 7 minutes of:
-3 Squat Cleans (135/75)
-2 Shoulder Press (115/65)
-1 Tire Flip
then,
200 Double Unders for time
5 rds plus 2 press - I did the last 2 rds with a push press

3.00 for the double unders.  85 in a row.  104 in first minute. PR

Weight 187
Sleep - 7+

Tuesday

100 KB snatch @ 24kg
6.22
4 min rest
100 KB clean and press @ 24kg
10.42
4 min rest
8 rds of tabata roman twist with 16kg KB

Weight - 187
Sleep - 7

friday

25 KB swings @ 24kg
50 walking lunges
25 situps
50 box jumps
25 back extensions
50 thrusters with 45# bar
1600m row
15.24

Weight - 185
sleep - 7+

Thursday

Back Squat - 1, 10, 1, 20, 1, 30
225, 185, 245, 155, 255(PR), 135

5 rds for time
5 tire flips
10 GHD situps

8.48

Weight ?
Sleep 8

Tuesday

20 Min AMRAP
15 Ring Rows
15 Hang Snatch @ 75#
15 situps
6 rds plus 9 rows

Weight ?
Sleep ?

Monday

Bench Press - 10X2 @ 185 with 60 scs rest after each set

Muscle ups-  I did about 15 altogether.  The goal was 3-3-3-3-3.  I did two together on the first two sets but couldn't keep the false grip for the third rep.  I did two sets of 3 reps by coming off and regripping after each rep.  Then I did a couple singles

Weight - 185
Sleep - 7+

Friday

Front Squat - 135, 185, 195, 205, 205

AMRAP 12 minutes
10 DL @ 95#
15 RDL @ 95#
20 situp wall ball w 10# ball
5 rds + 2 RDL

Weight - 185
Sleep - 7+

Thursday

4 rds for time

row 500m
20 thrusters w 45# bar
15 burpees
10 pullups
23.57

Weight- 185
Sleep - 7

Wednesday

OHS 3-3-3-3-3
105, 115, 135, 145, 155

8 min AMRAP
5 ball slams @ 50#
10 T2B
15 box jump 24"

4 rds + 10 T2B

weight - 185
Sleep - 8

Tuesday

5 rounds for time-

800m row
30 KBswing - 24KG
30 pushups
37.28

weight - 183
Sleep- 7

Monday

Back Squat - 2-2-2-2-2-2
135, 185, 205, 225, 235, 245 (PR)

8 min AMRAP
25 yd suicide
10 pistols (banded) 5 each leg
5 rds plus suicide

Definitely a PR on the squats.   1RM is 250 from several months ago.

Weight - ?
Sleep - 7

friday

Snatch - 95X3, 115X3, 125X3

Lazy workout today.  Legs were really sore and ran out of time with the snatches

Weight- ?
Sleep- 8

Thursday

-5 minutes Max Distance Row
break 1 minute
-3 minutes Max Distance Row, Arms Only
break 1 minute
-2 minutes Max Distance Row, Legs Only
break 1 minute
-5 minutes Max Distance Row

3660m total

weight - 185
Sleep - 8

Wednesday

Back Squat - 205# EMOTM for 12 minutes

Weight - 186
Sleep - 9

Tuesday

Push Press - X3 - 95, 115, 135, 155(X2)

5 rds
Bench Press @ 135#
med ball throw (on  back) 12# ball

10-  40 yd sprints

Weight - 187
Sleep - 7+

Monday

Back Squat - X5 - 135, 185, 205

4 rounds for time
Sled push with 100# - 20yds low, 20yds high
run 450m
12.25

Strained my abdomen this morning warming up for scheduled workout (L-pullups and some other stuff).  That GHD wallball workout last week really put a hurting on me.  I should probably add a 4th set to the back squats next time I do this scheme.

Weight - 187
Sleep - 6+

Tuesday

Thrusters - 5, 5, 4, 4, 3, 3, 2, 2, 1, 1
95, 115, 125, 130, 135, 145, 155, 165, 175, 185

12-9-6
HSPU
One arm KB snatch 24kg - (each arm)
Ring dips
10.23

Weight - 185
Sleep - 6.5

Friday

Front squat X3 - 135, 185 for 5 sets

21-15-9
Ghd wall balls w 10# ball
2 fer 1 wall ball

8.23

Weight - 187
Sleep - 7+

Thursday

Deadlift - 3, 3, 3, 3, 3
225, 275, 295, 315, 325 (PR)

Shoulder Press - 3, 3, 3, 3, 3
95, 105, 115, 120, 120F (only one rep)

weight - ?
Sleep - 7+

Wednesday

Walking Lunge - 200m
Squats - 100
Walking Lunge - 200m
Double unders - 100

23.02

Weight - 185
Sleep - 6

Monday

Back Squat - 3X5 - 135, 185, 205

Tabata "Fight Gone Bad"
-Wall Balls (20#)
-Sumo Deadlift High Pull (75#)
-Box Jumps, 20" box
-Push Press (75#)
-Row for Calories
*3 rounds of 20:10 tabata at each station, one
minute break after each round, 3 rounds total*

397

Weight - 184
Sleep - 7+

Friday

21-15-9
95# thruster
16kg kb snatch one arm (right arm 11- left arm 10..)
95# hang clean
double under

11.08

Weight - ?
Sleep - 8

Thursday

Front Squats - X3 - 135, 155, 185, 195, 205 (PR)
Shoulder Press - 5, 4, 3, 3 - 95, 105, 115, 120

-Row 100M, dampener set at 10 - 16.7
-break 1 minute
-Row 200M, dampener set at 8 - 33.2
-break 1:30 minutes
-Row 300M, dampener set at 6 - ?
-break 2 minutes
-Row 400M, dampener set at 4 - ?
-break 2:30 minutes
-Row 500M, dampener set at 2 - 1.58
-break 3 minutes
-Row 500M, dampener set at 10 - 1.48

Weight - 185
Sleep - 6+

Tuesday

Max BP - 135X3, 185, 205, 215, 225(PR)
Max clean - 135, 155, 185, 205 (PR)
Max OHS - 95, 115, 135, 155, 175, 185(PR)

Weight - 189 (with sweats on)
sleep - ?

Monday

Cindy
AMRAP in 20 minutes
5 pullups
10 pushups
15 squats
15 rds plus pullups and pushups

Weight - 185 (weighing in the AM now)
Sleep - 7

Friday

Front squats - 5, 4, 3, 3-  135, 155, 165, 175

For Time:
21 Calories, 3 Wall Balls
18 Calories, 6 Wall Balls
15 Calories, 9 Wall Balls
12 Calories, 12 Wall Balls
9 Calories, 15 Wall Balls
6 Calories, 18 Wall Balls
3 Calories, 21 Wall Balls
11.42

Sled pushes-  X2 down 25yds (high) back 25yds (low) - with 90# of plates
dame down and back with 100# for ~ 22yds
same with 110# at ~20yds
120# at ~ 17 yds
130# at ~ 17 yds

Weight - 186
sleep - 5+

Thursday

21-15-9
Power clean
bench press
situp w/ 25# plate
back extension w/ 25# plate
RX is with 60-75% of 1RM

18.44
I went with 135# which is probably a little light on bench and right at 75% on clean.  I tried to pace a little more than usual due to my cold but I definitely got winded.  Probably a touch faster if I'm feeling better.

Weight - 187
Sleep - 9+

Tuesday

5 minute AMRAP of:
-Sumo-Deadlift High Pull, 10 reps (24kg/16kg)
-50 yd Sprint
2 minute break then,
8 minute AMRAP of:
-Sumo-Deadlift HIgh Pull, 10 reps (24kg/16kg)
-Pull-Ups, 5 reps
-50 yd Sprints
2 minute break then,
Max Distance Sled Pull in 2 minutes
Men's sled will weigh 360# plus sled

8 rds
7+ sdhp and pullups
full pull-  25-30 yds

weight - 187
sleep 6+

Monday

@ TV

25 back squats at 80% of 1RM
50 ring push ups
50 KB swings @ 24kg

12.17 @ 205#

weight - 188
sleep - 8

Friday

Back squat - 6,6,6,6,6,6
135, 185, 185, 185, 185, 185

Incline Bench Press with 5 strict pullups between sets
3X5 @ 155

Weight - 188
Sleep  - 7+

Thursday

Squat Clean - 95X10
power clean - 5X5 @ 135
Power Snatch - 5X5 @ 95

Weight - 186
sleep - 7

Wednesday

Shoulder press 1-1-1-1-1-1-1
95, 95, 95, 115, 120, 125, 130(PR)

Front Squat 1-1-1-1-1-1-1
135, 155, 185, 195, 205, 220, 230(PR)

Weight - 186
Sleep - 7

Friday

Incline Bench Press - 135X5, 155X5, 165X5(PR), 165X4, 165X4
5 strict pullups between sets

Deadlift - 10, 5, 5, 5, 5, 5
135, 185, 185, 225, 225, 225

Weight - 185
sleep - 7

Thursday

Back Squat -  10, 8, 6, 6
135, 185, 185, 185

Push Press - 3X5 at 135#

Pullups
10
6

Weight - 185
Sleep - 8

Wednesday

Power cleans - X5 - 135, 155,
Hang cleans - 135  -  X5, X10

One arm Power Snatch with 45# barbell
5 w right arm
5 w left arm
5 w right arm
5 w left arm

weight 186
sleep - 8

Tuesday

Front Squat -  5, 3, 3, 3, 2, 2, 2
135, then 185 for remaining sets

Shoulder Press - 4X3 - 95, 105, 115, 120  - failed at 125

one armed KB snatch at 50#
each arm - 10, 8, 6, 4, 2 - rest 30 secs between sets

weight - 186
Sleep - 7

Thursday

Incline Bench Press - X5 135, 155, 155, 160, 160
max pullups - 14, 5

one arm DB push press
10 each side @ 30, 40, 50

weight - 185
sleep - 8

Wednesday

Back Squat - X10 - 135, 155, 175
10RM PR

3 rds one arm KB snatch @ 50#
10 each arm
rest 75 secs

AMRAP 1 minute 50# KB swing -  31

Weight - 185
Sleep - 7

This was the first time I went for 10RM - hence the PR  I'm sure my 10RM is higher but this is the highest I have recorded.  I like this standard so PR it is

Tuesday

Shoulder Press - X5 - 95, 105, 105, 105, 105
5RM PR
Weight - 186
Sleep - 7

Monday

Front Squat - 5X135, 5X155, 3X3 @ 185

Power Clean - 3X135, 2X5 @ 155

2 rds- AMRAP in 1 minute

KB Snatch 50#

25 each minute

Weight - 185
Sleep - 9

Friday

Incline Bench Press - X5 -  135, 155, 155, 155, 155
5RM - PR

Weighted Pullups - w/35# - X5 (oh), X5 (uh), X4 (oh), X3.5 (uh)

KB complex - 3 rds w/ 50#  -- 70 secs rest between rds
5 KB snatch  RH
5 KB snatch LH
10 KB swings

Weight - 185
Sleep - 6

Thursday

Front Squat X3 - 135, 155, 175, 175, 175

Power Snatch to OHS- X5 45, 95, 95

Power clean and press - X5 95, 95, 95

Weight 185
Sleep - 8+

Tuesday

Push press - X5 95, 115, 135, 145, 145(x3)
5 Strict chest to bar pullups between sets

Power Snatch X5 - 45, 65, 85, 95, 105

Weight - 184
Sleep - 8+

Monday

Back Squat - 3, 3, 3, 3, 3, 3
135, 155, 175, 185, 195, 205

Shoulder press - X5 - 95, 105, 105

Weight - 183
Sleep - 7+

Friday

Amrap 8 minutes
2 tabata rows
8 pullups
5 rds

Rest 3 minute

Amrap 8 minutes
200m run
8 pushups

Thursday

DL - 5, 5, 5, 5, 5
135, 185, 225, 245, 275

Power Clean - 3X5 @ 135

3 rds for time
20 KB snatch @ 50#
10 boxjumps

5.21

Deadlifts felt really good-  I probably could have done another set at 295 but stuck to the game plan in stead.  I have been doing no more than 5 snatches per arm but decided to up it today since I wasn't going to be doing high rep boxjumps.  10 reps per arm was pretty tough and the boxjumps felt really good.  No knee pain.  I was going to add a single 42in boxjump to the end of every round but the "box" i was jumping on wasn't very stable so I skipped that after the first round.  My conditioning needs a lot of work.  I shouldn't have been as gassed as I was after this small metcon.  I have to work these in more often.  I also need to get back on the rower.

Weight - 180
Sleep - 8+ (needed it)

Can't Wait

Wednesday

Incline Bench Press - 5X5 @ 155 (first set was 135)
3 rds max rep strict pullups
14 (PR)
9
7

Weight 181
Sleep 5+

Tuesday

Back Squat - 45X10, 135X10, 155X10
Front Squat - X3 - 135, 155, 175
OHS - X5 - 45, 65, 95, 105, 115
Hang Snatch - X5 - 45, 65, 85, 95, 105

Weight - 181
Sleep - 7

Finally started squatting again.  Knee felt good and I didn't feel any pain.  Iced it for about 20 minutes afterward.

Friday

Push Press - 5, 5, 5, 3  @ 95, 115, 135, 155

Weighted Pullups - 5, 5, 5, 3 @ 35

Weight ?
Sleep ?

New pullup bar

I put this pullup bar up at home. It's removable and adjustable

Wednesday

Bent DB row - 3X10 - 25, 30, 45

dips - 3X10

Close grip bench press - X5 @ 85, 135, 155, 155, 155
5 strict pullups between sets

Supine ring rows - 3X10
Did one 20 sec Lsit

weight - 182
sleep - 7+

Tuesday

Shoulder Press - 5, 5, 4, 3, 3, 2, 3
95, 100, 105, 110, 115, 120, 115

Power Clean 3X5
115, 135, 155

Weighted Pullups - 4X5 @ 35#

Row 4 minutes

Weight - 181
Sleep - 6+

Sunday

30, 20, 10
Stiff Leg Deadlifts
landmine
manmaker
knees to elbows
13.21

Wheelbarrow slide - forward length of bball court then backwards length of bball court

Weight - 184
Sleep- 8

FRIDAY

Bench Press - X5  - 135, 155, 185(4), 185, 185(4)

3 rds max reps strict pullups
10, 8, 5

Power Snatch - 45X10, 65X5, 85X5, 95X5, 115X2

50# KB snatch - 3X10

Weight - 182
Sleep - 8+

Thursday

At home-

AMRAP 12 minutes
10 pullups
20 pushups
6rds + 16 pushups

4rds
150M farmers walk with 45# plate each hand
rest 90 secs between rds

Weight - ?
Sleep - 6+

Tuesday

Shoulder Press - X3 - 95, 115, 115, 115, 115

12 minutes on the minute - 2 Push press @ 135

9 hang cleans @ 135
9 T2B
6 HC
6 T2B
3 HC
3 T2B
3.44 -  This should have had more T2B.  But it still crushed my grip.  Add more T2B next time.

4 sprints ~ 40yds

Same run as yesterday - 6.30.  I measured in my car this morning.  It looks like its probably .9 mile.  I'll add some length

Weight - 181
Sleep - 6+

Monday

Incline Bench Press X5 - 135,155,155,155,155
Weighted Pullups - 30X5, 35X5, 40X3, 30X3, 30X3 then dropped weight and did 3 more

AMRAP in 6 minutes
10 KB swings @ 50#
20 situps
6 rds

Run ~ 1 mile - 7.36 -  I'm not sure how far this was but it felt like at least an 8 minute pace.  I'll measure soon.

Today was supposed to be a squat day but my knee is still bothering me.  I did a set at 115 and it didn't feel good.  I knew if I went heavy it was going to hurt me.  I'll probably take another week off of squats.

Weight - ?
Sleep - 6 hrs

Saturday

At home

4 rds for time
20 toes to bar
20 burpees
400m run
20 HSPU
then 15, 10, 5

My pullup bar failed on the second rd at rep 5.  I skipped this station for the rest of the rounds  17.42

Then tabata row- 6 rds.  15 pulls (about 30 secs) 10 sec rest

weight - ?
sleep - 7+

Friday

Deadlifts   2-2-2-2-2-2-2-2 @ 275
2 lifts on the minute

3 rds for time
10 L-pullups
20 KB snatch @ 50# (10 each arm)
20 push ups
11.22

Weight 181
Sleep 6.5

Thursday

Shoulder Press- 45X10, 65X10, 75X10, 85X10, 95X5, 105X4

4 rds not timed
5 knees to elbow
20 sec L-sit
25 back extensions

Weight 182
Sleep - 7hrs

I have some crazy pain in my knee.  I'm not sure where it came from or what it is but it hurts to bend it. I can walk fine but squats hurt - at least until it gets loose.  rest it for a couple days

Tuesday

Push Press - 115X10, 135X5, 145X3, 155X2, 165X1, 165X1, 135X5
Hang Clean - 95X10, 115X10, 135X5, 135X5

1 mile run - 7.55

Weight - 181
Sleep - 7+

Monday

Incline bench press. 135 x 5, 155 x 3 (X4), 155 x 5 (X2)
Weighted pullups. 30x5, 32.5x4, 35x3, 37.5x3, 40x3

for time
3 rds
10 pullups
10 ring dips
10 50# kb snatch. 5 ea arm
Then 1 mile run
15.15

Weight. 180
Sleep. 8 hrs

Sunday

Back squat. X3. 185, 205, 225, 235(2), 245(1)

Shoulder press. X2. 95, 105, 115, 125(1)PR, 130(f)

Row 8 min.

Weight. 181
Sleep. 8

Friday

Back Squat - X3  135, 185, 205, 210, 215, 215

3rds 1 minute at each station.  mini FGB I guess
Rest 1 minute between rds

SDHP with 50# KB
24 in box jump
30# DBs push press

Rd1 = 30, 30, 30
Rd2 = 20, 20, 20
Rd3 = 30, 20, 30
Total = 230

TGU -  25# kb for 5 reps each side
30# kb for 4 reps each side
35 # kb for 2 reps each side

Weight ?
Sleep 7+

Thursday

Front Squat - 5X3 @ 155#

Power Clean - 115 for 5, 135 for 5, 155 for two (the bars at the Rush are shitty.  bar wouldn't spin at 155#)

For 12 minutes at every 30 secs - 3 burpees - 20 yd shuffle

4 rds
Row 1 minute max effort, rest 1 minute

Weight- ?
Sleep - 7.5

Wednesday

Deadlift X3 - 225, 245, 265, 275, 285, 295

5 rds - not timed
5 DB deadlifts
5 DB Hang clean
5 DB front squat
5 DB push press

@ 30, 30, 30, 45, 50#

Weight - 180
Sleep- 6 hrs

Tuesday

I didn't sleep very well at all last night.  Skipped the gym this morning and did a row/run workout at home.

4 rds - I didn't time.
Row 60 strokes
run ~ 400m

At lunch
Incline Bench Press - 5X3 @ 155#
Max pullups - strict - 13
Weighted pullups @ 25# - 4
3 L-pullups
Weighted pullups @ 25# - 4

Weight - 180
Sleep - horrible

Monday

Back Squat - 12X2 @ 70% 1RM -- 185#  45 secs rest between sets

Shoulder press - 5X3 @ 105

Push Press - 3X5 @ 135  -- 5 strict pullups between sets

KB snatch
10 each arm at 40#
10 each arm at 45#
10 each arm at 50#

Saturday

For Time-
25 thrusters @ 95#
25 pullups
25 wall balls
25 power cleans @ 95#
25 thrusters @ 95#
3 burpees on the minute
17.38

Friday

Got my rower last night.  I got in late so I didn't get enough sleep for the gym this morning.  I might row a little at lunch or tonight.

Weight- ?
Sleep - 6.5
Nutrition - HNcheerios - egg, cheese and avacado sandwich- chicken, mac n cheese.

Thursday

"The Seven" (not really)
7 rds for time
7 HSPU
7 thruster @ 135#  (I did 95#)
7 knees to elbows
7 Deadlifts @ 245# (I did 225#)
7 burpees
7 KB swings 2 pood (I did 36kg)
7 pullups

I only did 3 rounds (pussy) 14.53
The voices in my head are hard to keep at bay when I workout by myself.  Its too easy to rationalize stopping.  I need to work on that.

Weight - ?
Sleep - 6.5
Nutrition - oatmeal- pizza- salmon and brocolli

Wednesday

Thrusters - find 3rm
45, 95, 115, 125, 135, 145, 155 (PR), 165F (fot two @165)

20" step ups with 95# bar
3 sets of 10 (5 each leg)

45# plate overhead lunge - 70 yds

AMRAP in 3 minutes
5 50# ballslams
7 GHD situp
4 rds plus 5 ball slams

AMRAP in 4 minutes
5 50# ballslams
7 GHD situp
6 rds

Weight - ?
sleep - 8 hrs
nutrition -  2 chicken sausages and 2 eggs -  Ham and cheese, fritos and oatmeal - cheicken, 1/2 avacado, potatoes - raisin bran late

Tuesday

Incline Bench Press - 5X5 @ 150
Weighted Pullups - 5X5 @ 32  -  only 3 on last set

2 rds - each for time- 90 secs rest between
5rds
PC 13# 5 reps
ring dips - 5 reps
rd1 = 3.33
rd2 = 4.48

I ran about 800m in my warm up and stretched it out pretty good.  There is still some tenderness in the calf.  Its getting harder to hold back on the runs but I don't want to reinjure it.

Weight - 176-  not sure where that 4 lbs went
Sleep - 7hrs
Nutrition- oatmeal, porkchop and eggs and doritos, chili w chips

Monday

BS- X3 - 155, 205, 210, 210, 210, 210

Shoulder Press - 5X3  @ 105

For Time-
36kg  KB swing
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
10.02

Weight - 180
Sleep - 7hrs
Nutrtion- Sunday- Biscuits,eggs, bacon, Pizza, yoghurt and shake- Saturday- ?, ham and egg sandwich, Grouper and sucotash- Friday ?

Friday

Snatch - 6X95, 115X3, 135X3, 145F

Ring dips
3X10 bw

Weight - 180
sleep - 6 hrs
Nutrition - 2 chicken suasages, bacon cheeseburger and fries, porkchop

Thursday

Shoulder Press - 5X3 @ 95, 95, 105, 105, 105
Back Squat - 3, 2, 2, 2
135, 185, 205, 225

Practiced handstand walk

10 rds for time-
Sprint 100m
10 pullups - kip
Sprint 100m
10 Burpees
rest 30 secs
24.12

Weight - 180
Sleep - 8.5 hrs
Nutrition - Raisin bran, pork chop, Halibut and broccoli

No calf issues on the sprints-  I did the Metcon with Mike and JP and that helped me push a little harder.

Wednesday

Front Squat-  5, 4, 4, 3, 3, 2, 2, 1
135, 145, 155, 165, 175, 185, 195, 205 (PR)

4 rds - each for time - rest 3 minutes between rds
row 400m
1.31 (PR)
1.45
1.51
1.44

Weight- 180
sleep - 6 hrs
Nutrition- Eggs, Turkey sandwich, pizza

Tuesday

Incline Bench Press - 5X5 @ 145#
Weighted Pullups - 5X5 @ 32# (only 4 on the last set)

5 rds of AMRAP in 3 minutes with 1 minute rest between rds
3 power cleans @ 135#
7 pushups
9 situps

RD1 - 3 rds + 7 situps
RD2 - 3 rds + 3 pc
RD3 - 3 rds + 4 pu
RD4 - 3 rds + 3 pc
RD5 - 3 rds + 3 pc

Total = 60 pc, 116 pu, 142 situps

Weight - 178
Sleep - 6 hrs
Nutrition - eggs, turkey sandwich, cheeseburger and brocoli

Monday

BS- 7X3
135, 185, 205, 205, 205, 205, 205

21-15-9
95# push press
Toes to Bar
95# Hang Power Snatch
14.18

AMRAP in 4 minutes
Muscle Ups - 16

Weight - 178
Sleep - 7 hrs
nutrition- was not great over the weekend.  Yesterday I had Biscuitville for Bfast and Wendys for Lunch, then Digiorno pizza for dinner with 4 or 5 cookies. I don't recall Saturday and Friday but it wasn't much better.

Friday

OHS- 5,5,5,7,5
95, 95, 115, 135, 135

5 rds for time
5 DL @ 225#
15 GHD situps
8.21

Weighted pullups - 5, 5, 3
32, 37, 42

weight - ?
sleep - 7
Nutrition-
      Bfast- crunch, lunch- double cheeseburger, fries Dinner- salmon, salad, 1/2 avacado, mac n cheese

Thursday

Front Squat- 5X3 @ 135, 135, 155, 155, 155

AMRAP in 12 minutes
10 DB thrusters 45#
250m row
4 rds + thrusters + 204m

Weight- 177
Sleep- 8 hrs
Nutrition-
     bfast- 5 eggs, 1/2 avacado, Lunch- Ham and cheese sandwich, orange slices, a couple slices of avacado. Dinner- Tortellini, crackers and hummus

Wednesday

Incline Bench press- 5X5 @ 140#
4x Max pullups (strict) - 12, 10, 10, 8

My legs are really sore today from Mondays workout.  I was going to do "Randy" after this strength wod but decided against it.  I stretched for about 15 minutes instead.

Weight - 178
Sleep - 7 hrs
Nutrition-
     Bfast- 4 eggs. lunch- ham and cheese wrap with spinach also finished WJs ham and cheese sandwich, clementines.  Dinner-  PF Changs Mongolian Beef and about half of A's spicy chicken, green beans.

Tuesday

1 power clean every 30 secs for 15 minutes.
135 for 8, 145 for 8 and the rest at 155

5 rds for time
10 kb swings - 36 kg
10 ghd Situps
Sprint 50 yds
6.42

I ran about 800m in warmup. No problems so I went ahead with the run portion of the metcon. Not a full out sprint but I did stretch it out a bit.

Weight - 178
Sleep- 7+
Nutrition-
     Bfast- 2 scoop shake,  Lunch- ham and turkey wrap with spinach, a couple of strawberries and a couple carrot sticks with hummus. Dinner- 4 eggs, broccoli, Mac n cheese

Monday

Back Squat - 3, 3, 3, 3, 3, 3
155, 199, 199, 199, 199, 199

Shoulder Press - 5, 5, 5, 3, 3 - 100#

50 chest to bar pullups
100 pushups
200 squats
row 1500m
28.07

This metcon wore me out.  I hardly ever break on the rower but I had to stop 2 or 3 times.

A very short (400m) run this morning in my warm-up.  I kept waiting for my calf to start hurting but it never did.  I'll pick it up gradually this week but still take it very easy for at least another week - maybe two.

Weight- 178
sleep- 7 hrs
Nutrition - poor
      I can't remember bfast but it was prabably MG Cheerios.  Bday party for WJ- had pizza and coke.  Dinner was more MG Cheerios and then 1/4 homemade peach pie right before bed.  Way to go!

Sunday

Rest Day

Weight - ?
Sleep - 8+
nutrition - poor

Saturday

Rest day

Daily report
Weight- ?
Sleep- 8+
nutrition- Poor

Friday 8/5

OHS - 5, 5, 4, 3, 3, 2, 2, 1

95, 115, 125, 135, 145 ,155 ,165, 180F, 180

Daily Report
Weight 178
Sleep - 8 hrs
Nutrition - poor.  I had McDonalds yesterday.  I hate that place.  Don't go back.  I had a good dinner but caved and ate cereal late.

Big benchmark for me today on OHS.  Bodyweight OHS!  I failed first try but 2nd attempt felt really strong.  Time to set a new goal!

8/4

Incline Bench Press
5X5 @ 135#

Weighted Pullups (strict)
5X5 @ 25#

5 rds For Time
250m row
5 50# ball slams
7 GHD situps
10.20

Daily report:
weight- 177
Sleep- 6 hrs
Calf feels really good.  I'll probably start running light next week.

8/3

5 rounds- not for time
5 DL
3 clean pulls
5 power cleans

95, 135, 155, 165, 165

Jackie
1000m row
50- 45# thrusters
30 pullups
10.13

Daily report
Weight - 178
Sleep - 6.5 hrs

8/2

Front Squat 3, 3, 3, 3, 3

135, 145, 155, 165, 175

20 HSPU
45' sled pull with 180#
15 HSPU
sled pull
10 HSPU
sled pull
5 HSPU
sled pull
5 HSPU
sled pull

Not timed

8/1

Push Press - 5, 5, 5, 5 

95, 115, 135, 145

Row 2k = 8.00
rest 2 minutes
Row 1k = 3.53

7/29

OHS- 5, 5, 5 - 45, 65, 85. 

back squat - 3,3,3,3,3  -- 135, 155, 175, 185, 195

10 min AMRAP
7 KB swings
7 push ups
7 situps
12 rounds

Daily report
weight - 179
Calf not loose enough for OHS yet. (work on OHS flexibility)

7/28

Deadlift - 5 reps at 135#, 3 reps at 225# (calf started hurting just a little) 5 reps at 135#, 4x10 @ 135#

Pullups-
5 strict,
5 L
5 Strict
5 L
2X3 weighted 10#
3 L
2X3 weighted 15#
3 L
3 weighted 20#
3 L
3 weighted 25#
3 L
 = 50 total

5 ring dips
15 sec L sit hold

Daily Report
Weight - 178

7/27

Shoulder press 3x5  at 95#

4 rounds of 15 KB swings with 50# bell and 15 back extensions- not timed
4 max lsit holds

Daily report
weight - 178
Day 5 of injured calf. getting better everyday.  Still acute pain though.

7/26

Weighted pull-ups 1-1-1-1-1-1
25, 35, 45, 55, 60, 65 then 30lbs for 3 reps

Then full depth HSPUs-  3 rounds for max reps.  5, 3, 3

Daily report-
weight - 178
Injured calf day 4. feeling better. I can walk without a noticeable limp but it still hurts.