Alternating sets:
Bench Press 185(8) 225(8) 275(6)
Weighted Pull-up 25(8) 35(8) 25(8)
Every 1:00 for 10:00
3 Handstand Push-ups (deficit 45# Plate + 25# Plate)
For time: (8:59Rx)21-15-9
Ring Dip
Toe 2 Bar
Alternating rounds with a partner:8-7-6-5-4-3-2-1
Pull-up (strict)
Push-up (hand release)
Food:
5:45a Coffee 20oz
7:30a Burger Patty, Sweet Potato, Avacodo, Peas
9:30a Gatorade
10:30a Turkey Sub w/ Bacon and Cheese
1:30p Energy Drink
3:30p Gyro Salad
7:00p Tuna, Rice, Peas, Walnuts
Tuesday, July 31, 2012
Monday, July 30, 2012
Monday 7/30/12
Olympic Lifting
Muscle Snatch 80(3) 70(2/3)
Power Snatch 90(3) 80(2/3)
Power Clean + Push Press 115(3/2+2)
Clean Pull 160(3) 150(2/3)
Back Squat 140(2/4) 160(2/3)
*Load in kilos (sets/reps)
Food:
5:45a 1 Hard Boiled Egg / 20oz Coffee
7:45a Chicken Sandwich with Avocado and Cheese (homemade)
10:45a Tuna and Rice with Carrots (equal portions)
1:30p Cheese Burger w/ Avocado (homemade) and Energy Drink
3:30p Hard Boiled Egg and Gatorade
6:45p Salad w/Chicken Breast, HB Egg, Avocado and Walnuts
Sunday, July 29, 2012
July 2012 Maxes
Olympic Lifts
Snatch 2 x 231#
Clean 330#
Power Clean 335#
CrossFit Total (1251#)
Press 225#
Back Squat 451#
Deadlift 585#
Upper Body Strength
Bench Press 345#
Weighted Pull-up 100#
Snatch 2 x 231#
Clean 330#
Power Clean 335#
CrossFit Total (1251#)
Press 225#
Back Squat 451#
Deadlift 585#
Upper Body Strength
Bench Press 345#
Weighted Pull-up 100#
Saturday 7/28/12
Jog 800m to field
Dynamic Stretch
AMRAP 1:30
30yrd Shuttle
SHUTTLES (rest twice as long as you work)
1 x 5yrd Sprint / 5yrd Back Pedal / 10yrd Sprint / 10yrd Back Pedal
2 x 5yrd Sprint / 5yrd Back Pedal / 10yrd Sprint / 10yrd Back Pedal
3 x 5yrd Sprint / 5yrd Back Pedal / 10yrd Sprint / 10yrd Back Pedal
2 x 5yrd Sprint / 5yrd Back Pedal / 10yrd Sprint / 10yrd Back Pedal
1 x 5yrd Sprint / 5yrd Back Pedal / 10yrd Sprint / 10yrd Back Pedal
Sprints (walk back recovery)
5 x 10yrds
4 x 20yrds
3 x 30yrds
2 x 40yrds
Jog 800m to gym
Dynamic Stretch
AMRAP 1:30
30yrd Shuttle
SHUTTLES (rest twice as long as you work)
1 x 5yrd Sprint / 5yrd Back Pedal / 10yrd Sprint / 10yrd Back Pedal
2 x 5yrd Sprint / 5yrd Back Pedal / 10yrd Sprint / 10yrd Back Pedal
3 x 5yrd Sprint / 5yrd Back Pedal / 10yrd Sprint / 10yrd Back Pedal
2 x 5yrd Sprint / 5yrd Back Pedal / 10yrd Sprint / 10yrd Back Pedal
1 x 5yrd Sprint / 5yrd Back Pedal / 10yrd Sprint / 10yrd Back Pedal
Sprints (walk back recovery)
5 x 10yrds
4 x 20yrds
3 x 30yrds
2 x 40yrds
Jog 800m to gym
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