Thursday Training and Paleo Challenge Day 32

Tabata Sledgehammer Strikes
rest 1 min
Tabata Burpees
rest 1 min
Tabata Sledgehammer Strikes

switch hands after each interval
-spent 15 mins stretching and Mobilizing before and after.. also I had one of the best massages ever.. My upper back was on fire.

Results
SHS: 14/13/12/13/13/12/13/13
Burpee: 10/8/8/7/7/6/6/6 - miserable!!
SHS: 13/13/12/14/13/13/13/13

Food Log
Meal 1 PWO - 18 or 19 Hour Fast
1/2 Chicken from Brio and 1 bag of mixed greens - Kale, Collard and Mustard Greens with 2 tbsp of butter

Meal 3
3/4(raw weight) of Bison Ribeye, Sauteed onions, peppers and mushrooms, Avocado mashed with salsa, and roasted Broccolini in coconut oil.

Wednesday Training and Paleo Challenge Day 31

A: Power Cleans 3,3,3,3,3
+
5 Rounds for Time
7 Deadlifts @ 225
5 Lateral Burpees
1/2 Gasser
rest :45 b/t rounds

What is a GASSER?
-Starting on one sideline of a football field an athlete will sprint across the field to the opposite sideline, turn and sprint back to the sideline, plant and sprint to the sideline, plant and sprint back to the sideline. Sideline to sideline is 53 yards or 48 meters. 1 full gasser will constitute four trips sideline to sideline for a total of 212 yards or 193 meters. Half is two trips, up and back or 106 yards and 1/4 gasser is one trip up or 53 yards.

Results
A: 185/205/215/220/225(this used to be a 1 RM)

6:45 or 7:45 .. I forgot to write this down but I remember I was around either 6 or 7 minutes and 45 seconds.

Food Log
Meal 1 PWO - 19 Hour Fast
10-12oz Grassfed Ribeye/NY Strip and 1 Avocado

Meal 2
1/2 a Chicken from Brio with a salad and broccoli

Tuesday Training and Paleo Challenge Day 16

A: Front Squat 3,2,2,1 rest 2:30 b/t sets
B: Build to a Heavy Squat Clean - PR if I feel it
+
Take 65% of B and complete:
3 Squat Cleans
3 HSPU
rest 1:30 x 5

A: 215/225/225/235/240F
B: 215 PR - easy pull under the bar.. tough getting out of the bottom

VIDEO - http://youtu.be/UDWOOOzvo1A

C: 140# Complete

Meal 1 - 17 Hour Fast - Chicken and Mixed Greens with Olive Oil and ACV

Meal 2 - PWO - Ribeye with an Avocado

Meal 3 - Leg of Lamb with sauteed kale and onions with a side salad8

Wednesday Training and Paleo Challenge Food Log Day 10

A: Snatch Pulls x 3, rest 2 mins x 5
B: Musclen Snatch 1,1,1,1,1; rest 1 min b/t
+
3 sets @ 135# bar, rest 2:30 b/t sets
Power snatch x 3
Bar facing Burpees x5
Muscle up x 1
Power snatch x2
Bar facing Burpees x 3
Muscle up x 1

A) 185,185,205,205,215
B) 115,115,125,125,135
Metcon completed avg round 1:15

Food Log

Meal 1 - Grassfed Ribeye and an avocado
Meal 2 - Chicken Sausages and salad with olive oil and apple cider vinegar
Meal 3 - Chilean sea bass with roasted broccoli and a side salad

Wednesday Training

2 x 7 Minute AMRAP
Run 200m
5 Push Ups
5 Sit Ups
Rest 3 min b/t sets
+
2 x 5 Minute AMRAP
Row 150m
5 Pull Ups
5 Air Squats
Rest 3 min b/t sets

Results
7 Min AMRAP
5 Rounds + 50m
5 Rounds + 100m
&
5 Min AMRAP
4 Rounds + 80m
4 Rounds + 100m

Felt very good about this mornings effort.. Felt strong and comfortable on the runs.. all that pose work is starting to pay off. I probably attacked both of these AMRAP at 85-90% and was able to stay very consistent on each round. Hope thats what I was supposed to do Ant!?!

Tuesday Training

Last night I went back to the gym to work on some O-Lift Technique.. Ended up finding that missing piece. (Feet turned out slightly, push knees back on the first pull.. From there just be explosive) It was amazing how good these lifts felt when I didn't have to jump a foot forward just to try to catch the bar. I see some big weight in my future!
Worked up to a 225# Power Clean and a 175# Power Snatch

Video of a 155# Power Snatch (this was pretty light, warm up.. no video of the 175) - http://youtu.be/HahtbcnPWjs

Video of a 225# Power Clean (ugly catch but I'll take it) - http://youtu.be/MyecOAG8GRA

AM
A: Back Squat @ 30X2, 4-6, rest 3 mins x 4
B: BB Forward Lunge to 4" Step @ 24X2, 12 Total Altng steps, rest :90 x 4
+
PM
4 sets @ 97%
5 Burpees
40m Prowler Push @ 200#
rest 3 min b/t sets

Was running way behind on time so I decided to split today's workout into an AM and PM workout..
AM Results
A: 225/235/245/255 all x 4 reps
B: All sets @ 95#

PM Results
Complete with 205# sled.. Fast and Explosive on each set. feeling strong all of the sudden. Funny what a little confidence will do for ya!

Thursday Training

Double Day
AM:
A) Weighted Chin Ups (10% of Body Weight) @ 21X1; AMRAP(-1); rest 3 mins x 3
B) Pendlay Rows @ 32X2; 8-10 reps, rest 3 mins x 3
C) TGU - 1 Heavy Rep Every Min for 8 Minutes/Arm

PM:
4 Sets @ 85%
Run 400 Meters
15 Box Jumps - 24"

AM Results
A) For some reason I did Dips instead of Chins here.. All sets done with One of the Big Chains over my neck. (estimated @ 22#)
 - 10/8/7 the pause at the bottom of this movement started to take its toll on my tri's in the last set
B) 95# x 10/ 105# x 10/x 10
C) 7 rounds done with 1.5 pood, 1 round done with 2 pood - Right arm felt much more stable with the heavy KB than my left. Goal is to be able to do all sets with a 2 pood in the near future. Really would like to build that upper body/shoulder strength.

PM Results
Time - 10:22
My legs felt horrible but I focused on form during the runs and that seemed to take my mind off it.. Keep the pace consistent on all the runs.. first time I haven't stopped or slowed down during a running workout. All jumps were unbroken.

Wednesday Training

A: Build Quickly to a Tough 5 Deadlift with clean grip
B: Clean Pulls at 125% , 5 singles with 2 mins rest b/t
C: Power Clean Dbls, Tech Reps, rest as needed x 3
+
3 Touch n Go Cleans
7 Burpee High Jumps
rest 2:30 x 5

Results
A: 275
B: 255
C: 185
+
All rounds done with 165# and under :30

Felt like I have no explosiveness in my hips or leg drive.. It will come back with some practice... After a summer of no cleans or hip work, this was to be expected!