4-29-13

4-29-13

A1. 25 GHD sit-ups X8
A2.  15 reverse hyper w/ 40lbs x8

Bench
10 x 10 @ 135lbs  mixed grip
10 x 3 @ 225lbs

4-30-13

A.  Snatch off high blocks
3 x 2 @ 95lbs; 3 x 2 @ 115lbs;  2 x 2 @ 135lbs; 2 @ 145lbs; 2 @ 150lbs; 2 @ 155lbs; 2 @ 160lbs;
2 @ 165lbs; 2 @ 170lbs; 2 @ 175lbs; 2 @ 180lbs; 2 @ 185lbs; 2 @ 190lbs; 2 @ 195lbs; 1 @ 205lbs

B.  Build to a heavy double squat snatch
1 @ 135lbs; 1 @ 155lbs; 1 @ 165lbs; 1 @ 175lbs; 1 @ 185lbs; 1 @ 195lbs; 1 x1 @ 205lbs
This set was quick - i was feeling tired and time was short before noon class.  wanted to get the metcon in before class.  205 felt quick but I could tell i was getting taxed

C.  9-7-5-7-9
   power snatch @ 135lbs
   muscle ups
10:56;  felt pretty good I was a bit taxed from lifting right before.  controlled breathing pretty well

3 hours rest

EMOM for 20 min
2 muscle ups unbroken w/ 10lb vest

powell raise 4 x 8 per arm @ 20lbs

5-1-13

A1.  25 GHD sit-ups x 8
A2.  15 reverse hyper w/ 40lbs x 8

EMOM for 20 min
even:  10 kbs @ 2 pood
odd:  30 double unders

3 hours rest

EMOM for 20 min
even:  5 thrusters @ 135lbs
odd:  10 K2E

20 min AMRAP @85%
10 OHS
10 Pull-ups
500m row
6+18;  had to sub row for run because we were in the middle of a downpour.  the row taxed the ohs and pull-ups but movements felt solid, felt good to move around for 20 min

5-2-13

rest day

Sleep - went to bed at 10:30 and woke up at 4:30.  Slept like a rock got up once to take a piss.  Felt good this morning - I also plan to take a good nap in just a bit.  (just as soon as I get this computer crap done)
1 1/2 nap after lunch class

Nutrition - 
5 am -  coffee -  greek yogurt w/ almonds, raisins, and protein powder.
7 am  - same as 5 am
8 am - 1 cup fo 2% milk and spoonful of almond butter
9 am - 10 oz H2O  w/ one pack of go greens and BCAA - been drinking water all morning at least one full nalgene
10 am -  1 quest bar
11:45 am - yogurt mix and milk
1:00 pm - chicken brest
2:40 pm - chicken brest
4:00 pm -  2 servings mixed baked veggies and 1 quest bar
6:00 pm - 1 servings mixed baked veggies
6:30 pm - 1 yogurt mix
7:15 pm - 1 serving mixed baked veggies
8:30 -9:15pm 2 yogurt mix with only 1 scoop of protein

*  drank at least 4 32 oz nalgene bottles of water throughout the day probably more.

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Almonds	6.00	984	86g	0mg	2mg	34g	8g	20g	36g
Chobani Non-fat Plain Greek Yogurt	7.00	700	0g	0mg	560mg	49g	49g	0g	126g
ON Whey Protein	6.00	660	12g	180mg	240mg	12g	6g	0g	138g
Wegmans 2% Milk	2.00	260	10g	40mg	250mg	26g	24g	0g	16g
Quest Bar Banana Nut Muffin (Quest Bar)	1.00	170	5g	4mg	290mg	25g	2g	16g	20g
Chicken Breast	2.00	260	2g	136mg	154mg	0g	0g	0g	54g
Mixed Vegetables	4.00	472	1g	0mg	256mg	96g	24g	32g	20g
Quest Protein Bar Vanilla Almond Crunch Bar	1.00	200	9g	5mg	360mg	22g	1g	18g	20g
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		3,706	126g	365mg	2,112mg	264g	115g	86g	430g

5-3-13

Sleep - Went to bed at 10:30 and woke up at 4:30.  Slept great didn't wake up at all through out the night.  Felt rested out of bed.  At 6:30 I took a 1 1/2 hour nap. I was working the new gym and hop one showed up for the 6:30 class.

Nutrition -  

4:30 - yogurt mix w protein ( almonds and raisins )

6:30 - yogurt mix w protein

8:30 - 1 cup 2% milk

10:00 - 1 quest bar

11:30 - 4 cups of 2% milk

2:00 - 8 oz venison back strap; 1 cup mixed veggies, 2 servings frozen yogurt; 1/2 serving almond butter

4:00 - quest bar

4:40 - 2 oz beef jerky; 2 cups vitimin d milk (16oz)

6:00 - hanger steak tartar; 1 cup quinoa salad; charcuterie plate

6:50 - kind bar

8:00 - 2 oz beef jerky; 2 cups mixed baked veggies; 1 serving yogurt

Calorie Goal: 0 Calories Consumed: 4,342 Calories Burned: 0 Net Calories: 4,342

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Chobani Non-fat Plain Greek Yogurt	3.00	300	0g	0mg	240mg	21g	21g	0g	54g
Almonds	3.00	492	43g	0mg	1mg	17g	4g	10g	18g
ON Whey Protein	2.00	220	4g	60mg	80mg	4g	2g	0g	46g
Milk 2%	7.00	854	34g	140mg	805mg	82g	86g	0g	56g
Quest Protein Bar Vanilla Almond Crunch Bar	2.00	400	18g	10mg	720mg	44g	2g	36g	40g
Venison Back Strap	2.00	358	7g	254mg	122mg	0g	0g	0g	69g
Baked Mixed Vegetables with Olive Oil	3.00	255	17g	0mg	18mg	30g	11g	9g	5g
Steak Tartar	1.00	511	37g	240mg	268mg	1g	0g	0g	40g
Quinoa (cooked)	1.00	222	4g	0mg	13mg	39g	0g	5g	8g
KIND Almond & Coconut Bar	1.00	210	13g	0mg	10mg	19g	10g	4g	4g
Beef Jerky	4.00	520	14g	200mg	3,520mg	36g	32g	0g	64g
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		4,342	191g	904mg	5,798mg	293g	169g	64g	404g

A.  Build to a max squat snatch

4 @ 95lbs; 3 @ 115lbs; 4 @ 135lbs; 2 @ 155lbs; 1 @ 175lbs; 1 @ 185lbs; 1 @ 195lbs; 1 @ 205lbs; 1 @ 215lbs; 1 x (f) @ 225lbs; 1 @ 225lbs PR This kinda surprised me I didm;t plan on attempting this today.  My brother Nick was in town with me and when he hit it for a PR I had to try.

B. 20 reps for time @ 77% of A. (173lbs) I used 175lbs

6:53; this felt horrible - legs were shot from the start and I felt unstable in the bottom.  I rested 7 min from A. because time was getting short before the next class. I knew that I rushed several reps and I payed for it, this type of work need attention for sure.

C. 3 rounds

25 KBS @ 2 pood

25 burpee

6:36; This was painful as well; all KBS were unbroken but the burpee got slower - no pause but slowed down.  shoulders were totally feeling it.

5-4-13

Sleep - Slept from 9:30 until 5:00.  This was our first night sleeping in the trailer at the fishing camp.  I was exhausted from the day before - training and driving afterwards.  I slept great and woke up feeling great, we had a great day fishing by the way, limited out on red fish early and caught and released the rest of the day.

Nutrition - 
5:00 - 1 quest bar; 1 cup baked veggies
6:30 - 16 oz vitamin D milk
9:45 - 1 cup mixed baked veggies; 6 oz venison
11:45 - steve's paleo kit
1:50 - 1 quest bar
3:30 - 1 cup mixed baked veggies; 8 oz venison; 12 oz yogurt; 4 prunes
6:30 - 1 cup sea food gumbo; 1 cup mixed steamed veggies; 2 fillet red fish grilled
9:00 - 1 quest bar; 18 oz low fat yogurt 

Calorie Goal: 0 Calories Consumed: 2,843 Calories Burned: 0 Net Calories: 2,843

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Quest Protein Bar Vanilla Almond Crunch Bar	3.00	600	27g	15mg	1,080mg	66g	3g	54g	60g
Baked Mixed Vegetables with Olive Oil	4.00	340	23g	0mg	24mg	41g	15g	12g	7g
Kroger Vitamin D Milk	2.00	300	16g	70mg	240mg	24g	22g	0g	16g
Venison Back Strap	4.00	716	14g	508mg	245mg	0g	0g	0g	137g
Steve's Original Paleo Stix	1.00	40	2g	18mg	71mg	0g	0g	0g	7g
Chobani Non-fat Plain Greek Yogurt	1.00	100	0g	0mg	80mg	7g	7g	0g	18g
Prunes, Sunsweet, Dried, Pitted	1.00	100	0g	0mg	5mg	24g	12g	3g	1g
Seafood Gumbo	1.00	110	5g	25mg	520mg	14g	1g	1g	5g
Red Fish	1.00	297	12g	27mg	62mg	15g	4g	1g	11g
Kroger Fat Free Plain Yogurt	2.00	240	0g	0mg	360mg	34g	34g	0g	24g
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		2,843	98g	663mg	2,687mg	225g	98g	71g	286g

5-5-13

Sleep - Slept from 10:30 until 5:00.  I slept great and woke up feeling ready to go get on the water.  We had an even better day today fishing, beautiful day and alot of sun.  I took an hour and fifteen min nap on the drive home.

Nutrition -

5:00 - 1 quest bar; 1 cup mixed baked veggies

6:20 - 16 oz vitamin D milk

7:30 - Steve's paleo kit

10:30 - 6oz venison; 1 quest bar

2:00 - 1 serving beef jerky

3:15 - 12 grilled shrimp and sautéed onions; 1 cup steamed veggies

5:30 - 1 quest bar; 1 pico coconut water with 1 go green packet; 1 serving mixed nuts and dried fruit

9:00 - 2 cups mixed baked veggies; 2 cups frozen yogurt with 1 scoop protein powder, almond butter and raisins; 1 serving greek yogurt with almonds and raisins

Calorie Goal: 0 Calories Consumed: 2,131 Calories Burned: 0 Net Calories: 2,131

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Quest Protein Bar Vanilla Almond Crunch Bar	3.00	600	27g	15mg	1,080mg	66g	3g	54g	60g
Baked Mixed Vegetables with Olive Oil	2.00	170	11g	0mg	12mg	20g	8g	6g	3g
Kroger Vitamin D Milk	2.00	300	16g	70mg	240mg	24g	22g	0g	16g
Steve's Original Apple Pie Paleo Kit	1.00	382	18g	65mg	927mg	27g	11g	3g	28g
Venison Back Strap	1.00	179	4g	127mg	61mg	0g	0g	0g	34g
Beef Jerky	1.00	130	4g	50mg	880mg	9g	8g	0g	16g
Garlic Grilled Shrimp	1.00	142	3g	160mg	0mg	1g	0g	0g	27g
Zico Pure Coconut Water	1.00	60	0g	0mg	60mg	15g	14g	0g	1g
Boots Dried Fruit Nuts And Seed Mix	1.00	168	9g	0mg	0mg	16g	14g	0g	5g
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		2,131	92g	487mg	3,260mg	178g	80g	63g	191g

5-6-13

Sleep - Slept from 10:30 until 3:45.  I slept like a rock, didn't wake up once.  I had to wake up 15 min earlier than usual becaues I needed to stop by the other gym and pick up some new towels that were just delivered to have for the day at the new gym, however I woke up feeling great.  I got to take two naps during the day as well.  An hour and a half one at 6:30am, and a 30 min one at 11:45. 

Nutrition -
4:00 - Greek yogurt mix with protein, almonds, and raisins
6:30 - 1 cup mixed baked veggies, greek yogurt mix with protein and almond butter
8:15 - 1 quest bar
10:00 - 1 cup 2% milk, 16 oz water with 1 pack go greens and BCAA
11:15 - 1 cup 2% milk with protein
12:40 - 1 quest bar
1:30 - 1 cup 2% milk 1 scoop protein
3:10 - 1 cup mixed baked veggies, 1 chicken brest
6:15 - Steve's paleo kit, 1 serving greek yogurt, 1 serving almond butter
7:45 - 1 Quest bar
10:00 - 3 servings greek yogurt, almonds, and raisins

Calorie Goal: 0 Calories Consumed: 3,481 Calories Burned: 0 Net Calories: 3,481

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Chobani Non-fat Plain Greek Yogurt	4.00	400	0g	0mg	320mg	28g	28g	0g	72g
ON Whey Protein	5.00	550	10g	150mg	200mg	10g	5g	0g	115g
Almonds	5.00	820	72g	0mg	2mg	28g	7g	17g	30g
Baked Mixed Vegetables with Olive Oil	3.00	255	17g	0mg	18mg	30g	11g	9g	5g
Quest Protein Bar Vanilla Almond Crunch Bar	3.00	600	27g	15mg	1,080mg	66g	3g	54g	60g
Milk 2%	3.00	366	14g	60mg	345mg	35g	37g	0g	24g
Chicken Breast	1.00	130	1g	68mg	77mg	0g	0g	0g	27g
Steve's Original PaleoKit-Coconut/Strawberry	1.00	360	18g	65mg	950mg	36g	21g	4g	28g
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		3,481	160g	358mg	2,992mg	234g	113g	84g	361g

A. build to a max dead lift
3 x 2 @ 135lbs; 3 x 3 @ 225lbs.;  2 x 2 @ 275lbs.; 2 x 2 @ 315lbs.; 1 @ 345lbs.; 1 @ 365lbs.;
1 @ 385lbs.; 1 @ 405lbs.; 1 @ 415lbs.; 1 @ 425lbs (F)
I haven't gone for a 1RM DL in a long time 385lbs was my old max.  405lbs went up quickly, 415lbs felt as good as a heavy dead lift can feel ( so it felt shitty)  slight pause below the knee by it went up well.  425lbs on the other hand was not coming up - 1 or 2 inches off the ground and my upper back rounded and wasnt moving.

B. 30 muscle ups for time
4:34; felt good my hand ripped around rep 20, this was just an old dry rip that just cracked open - not bad.  Shoulders and tricepts were the limiting factor, coming out of the dip got tough.  I could feel my posterior chain getting taxed

C. 21-15-9
Dead lifts @ 315lbs
Box jumps @ 30''
8:37;  I took a half hour nap before this.  My posterior chain was tight warming up to 315 everything felt heavier than it should have.  Most all sets were 3 to 5 reps I started out with a set of 10. I just took too long between sets of DL, I was breathing pretty heavy.  I need to work on breathing during sets of TnG DL.  box jumps felt good considering my back and hamstrings, step downs but no pause