Thursday Training

A: Back Squat @ 30X1; 3-5; rest 3 min x 4
B: BB Forward Lunge to 6" Step @ 24X2; 10 Total Altn'g; rest :90 x 4
C: GH Raises vs. Light Band; 10-12; rest 1 min x 4

A: Barefoot Squats - 225/225/235/240 x 3
B: 135/95/95
C: Vs Red Band all x 12

Tuesday's Training

Went on a nice little "Off the Rails" Cheat weekend and after a few days to recover, I feel like I'm back to 100% Energy level. Planning on competing in the next OPT Event this Saturday so I will train the next three days, rest on Friday and compete on Saturday. The biggest challenge I will face, well two really, 1) Metcon and 2) Fuel. I haven't done much in the way of hard, energy system training. I'm very afraid that any sort of metcon is just going to ruin me. As far as fuel goes, I just haven't done four workouts in one day in long time and have no clue what I can eat or not eat in between workouts to fully recover and be ready to hit the next workout without feeling full. I will most likely stick to liquid proteins and then at the end throw in some starchy carbs. Wish I had a little more time to play with this but whatever, should be an awesome weekend.. I'm just happy I can actually compete this time around. I love these large group events at the box, the community is second to none and the energy is amazing.

Today's Workout
A: High Bar Back Squat @ 30X1; 4-6 reps, rest 3 min. x 3
B: BB Split Squat @ 33X2; 4 rep/leg; rest 1 min b/t legs x 5
C: 10 mins. of Hip, Calve, H-string and Ankle MOB
+
6 Sets Hard and Fast , Rest 4 mins b/t sets of
7 Burpees
40m Prowler Run (200#)

Results
A: 225/235/240 all x 4 - very happy with this, been doing low bar for a long time and this is the first time I've worked high bar... I was expecting a big drop off but I felt very strong here.
VIDEO @ 235 x 4 - http://youtu.be/0EOIy6i1jds

B: all @ 95# - these were hard, that time in the bottom was nasty, tried not to unload on that down knee
C: Complete
+
timed sets
:27/:26/:25/:25/:26/:24

Sunday Training

A) Back Squat with chains @ 30X2, 5-7 reps, rest 3 mins x 3
B) Prowler Push for 40 meters with a 180# prowler, Hard and Fast, rest 1:30 x 4
then
12 Minute AMRAP
200m Run
15 Box Jumps 20"
15 Push Ups

Results
A) 185 + All the chains not touching the floor x 5 for 3 sets
B) Complete
AMRAP
6 Rounds

Felt like I stayed consistent on the AMRAP.. I would say I went at a pace I could have kept up for a few more rounds.. I'll say 85% -90% effort. All Box Jumps unbroken and I broken at 10 on the push ups for all sets. My goal on the run was to just keep running.. focused on some pose tech as mush as possible. Squats felt good.. Very Different with the chains.. felt the bar shaking around and pulling me down. Prowler pushes were fast and powerful. Sled felt very light.