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