Tuesday 7/31/12

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

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

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#

Sunday 7/29/12

Rest Day

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