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@fitionaljourney
Day 18 - 4/18/16
Strength
1 Squat Clean EMOM x 15 min @ 85%
Conditioning
12 min AMRAP
5 Power Clean 155/105
10 HSPU
7 Front Squat 155/105
5 Strict HSPU
Completed the EMOM with 115lb and the WOD with 95lbs. I finished 4 rounds + 2 squats
Day 16&17 4/16 & 4/17/16
REST day and yoga
Day 15 - 4/15/16
Squat 5-5-5-3-3-3
Sled Pull 100m x 3
Completed the squats with a max of 205 and the sled pulls at 175lb
Day 14 4/14/16
REST - Fight gone bad killed me i had to take a rest day for shoulder recovery.
unfortunately this workout looks really fun and i am going to have to do it sometime.
Strength
1 Squat Snatch EMOM x 14 min @ 80% of 1rm snatch
Conditioning
14 min AMRAP
60 KB Swing 53/35
50 Pull up
40 Deadlift 225/155
30 Burpee
20 Muscle up
Day 13 - 4/13/16
Fight Gone Bad 3 rounds Wall Ball 20/14 Sumo deadlift high pull 75/55 Box Jump 20 Push Press 75/55 Calorie Row The athlete will perform AMRAP on each station for one minute. Once all stations are complete the athlete will take a one minute rest and complete the circuit again. And oh did it go bad. I am still struggling hard with wall balls and it was my first day doing sumo deadlifts and high pulls. I'd say box jumps and the rower were my saving grace. I managed to get 206 reps.. With lots of wasted wall balls. Until another day.
Day 12 - 11/12/16
Strength 2 RM bench press Conditioning 21-15-9 Burpee box jumps Toes to bar 24"/20" Bench press 155 5:55 Rx Considering I only weigh about 125 lbs I'll take the bench press. Even though I used to be able to lift more. I am very happy with my conditioning time but I need to work on my lipping toes to bar.
Day 11 4/11/16
Strength 3 RM forward squat - each rep must be held at the bottom of the squat for 3 seconds Conditioning 9 min AMRAP 4 Power Clean 115/75 3 Hang Squat Clean 115/75 2 Thruster 115/75 35 double under Slowly working myself into the pretty intense route. Last week is finally catching up to me with some pretty sore shoulders, definitely some doms going on. I was able to complete my 3 RM with 115 and I got 4 rounds out of the conditioning circuit, ending on the 5th round at the double unders. AMRAP w/ 65lb
Day 10 and 11 4/9 and 4/10/16
Yoga and foam rolling
Day 9 - 4/8/16
30 over box jumps 30 thrusters 50/30 30 burpees 30 toes to bar 30 cal row Three rounds, start from the top at each round 3 min - 44 1min rest 6 min - 80 2 min rest 9 min - cal Haha this workout was a killer but it makes you feel so good. Still trying to figure out my redline, would have made this workout a whole lot more fun. I used 25 lb Dumbbells and managed to get 44 reps in the first round, 80 reps in the second, and finished up with 6 calories on the tower in the third round. First one in my gym to get to the rower. Makes me feel accomplished :) On the low side my deltoids are sore af. Time for some yoga tomorrow and an active recover day Sunday.
Day 8 - 4/7/16
Strength 3RM touch and go snatch (Power or Squat) Conditioning 15 min AMRAP 5 Hang Power Snatch 135/95 10 HSPU 20 Pistol (10 each side, alt each rep) I loved this workout. First day doing snatches and they feel really good. I worked my way up to 95 lb for my three rep max. I think I could have handled more weight but I wanted to make sure I repeated the move over and over, with form, to get my body to feel the motions. I was able to get in 6 rounds of the conditioning circuit with a scaled barbell of 65. My engine is getting better. Makes me happy.
Day 7 - 4/6/16
Fran 21-15-9 Thrusters 95/65 and pull-ups for time
First time doing Fran. I did the women’s prescribed of 65 lb and was able to finish in 4:45. The pull ups were simple for me but I’m so used to doing everything strict from gymnastics. Time to start developing my butterfly pull-ups to save some time on the bar.
Day 6 - 4/5/16
Stength 4RM Strict Press
Conditioning For time: 30 KB Snatch 53/35 (alt.) 25 Double Under 20 KB Snatch 53/35 50 Double Under 10 KB Snatch 53/35 75 Double Under *12 m
First time doing struck presses and kb snatches. I’d say I was pretty successful at both. However, I am absolutely terrible at double unders… Time to purchase a nice jump rope and get to work.
Strict press 4RM: 105 lb
Conditioning Time: 8:40 with a 35 lb kettle bell
Day 5 - 4/4/16
Strength 3 RM Deadlift Conditioning 9 Min AMRAP 14 wall balls 20/14 7 power cleans 135/95 First day doing dead lifts and power cleans. Still trying to figure out how to do most of the dead lift through my squat. Once I was confident with my form I worked my way up to 150lbs. I felt tiny with the 400lb Dumbbells flying around. Power cleans are difficult. Form is key. Going to take me a while to perfect this move. I probably practice with the bar for a good 10 minutes before my first workout doing it. I only used the bar in the conditioning circuit. Conditioning wasn't bad. Still sucking at the wall balls with a lot of missed reps. I managed to get 5 rounds even in the 9 minutes with 14 lbs and a straight bar.
Day 4
Active recovery - Foam rolling
Nutrition: Meal Plan
Over the past few weeks I have been working on a meal plan that incorporates whole organic foods and heathy servings that satisfy the criteria of a Paleo-Vedic diet and muscle building principals. I'm a relatively small guy only weighing about 125lbs and standing 62inches tall(short). My meal plan aims to build mass(muscle). I consume at least twice my body weight in grams of healthy mixed carbohydrates, by body weight in grams of mixed protein, and roughly 30-40% of my body weight in grams of healthy fats per day. I will break down all my meals in this way (Carbs, Protein, Fats) all of which are in grams. Breakfast (12,12,17) Scrambled eggs with potato, onion, and peppers. Snack (21,12,12) Turkey breast, and apple with almond butter. Lunch/Pre workout meal (63,36,5) Chicken breast, spinach, wild rice, black beans. Post workout Protein Shake (63,36,5) Whey protein, mixed berries, banana, while milk. Dinner (42,24,10) Varies between salmon (4x per week), pork (2x per week), and beef (1x per week) with a mix of carbs such as kale, lentils, sweet potato, broccoli, Brussels sprouts, carrots, beets, etc. All of these numbers are percentages of my total number of carbs, proteins or fats I want to consume in a day. General rule of thumb is to consume the majority of your carbs and proteins before and after workouts to promote energy during the workout and recovery after. It is also beneficial to eat low amounts of fats when consuming carbs to reduce the amount of fats stored in the system.
Day 3
Active recovery day 70 minutes of yoga at home. Zen out.
Day 2
Freaky Fridayssss Teams of 2 100 DB step up 50/30lb per hand 24/20 inches 100 wall balls 20/14 10'/9', 100 burpees 100 overhead lunges 45/35 Switch with your partner every 30 seconds and resume from the last rep until you complete 100 reps together. For time Our time 19:38 I loved this workout. First time doing wall balls so I had a considerable amount of miss reps. We shared 30lb DBs, a 20 inch block, 14lb medball, and a 35lb plate. I would consider using the prescribed max for the next go around.