Tuesday Training and Paleo Challenge Day 30

A: Barbell Step Ups 8,8,8,8
+
5 Rounds
Max Rep Bench Press @ BWT - (190lbs)
Max Rep Pull Ups

Results:

A: 95/135/145/150
+
Rounds
1: 8/10 - strict pro med grip
2: 5/8 - strict sup med grip
3: 4/6 - strict pro close grip
4: 4/6 - strict sup close grip
5: 4/5 - strict pro wide grip

Food Log
Meal 1 PWO - 19 Hour Fast
Grassfed NY Strip with and Avocado

Meal 2 - 6:30pm
6oz Mahi with Shrimp, cauliflower mash and a dump salad with EVOO/ACV

Sunday Training and Paleo Challenge Day 21

A: BB Split Squat @ 20X1; 5,4,3,3 rest 1 min.
B: BB Forward Altn'g Lunge @ 23X1, 8 Total; rest 1:30 x 4
C: 1 RM Close Grip Sup Chin Up
D1: GHD Sit Up x 12
D2: GH Raises x 12. rest 1:30 x 3

Results
A: 135 x 5/140 x 4/155 x 3/160 x 3
B: 115/135/145/155
C: 53/70/90/100/110/F115 - 110# PR
D1 and D2 Complete altn'g hands

Paleo Food Log
After a 20 Hour Fast
Meal 1 - Bison Ribeye with Broccolini and an Avocado
Meal 2 - Flank Steak with Cauliflower Mashed with Ghee

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

Tuesday's Training

A: DB Single Leg Deadlift @ 20X2, 10-12, rest 1 min b/t legs x 4
B: DB Walking Lunges 16 Total - Heavy, rest :90 x 4
C: KBS 2pood x 15, rest 1 min x 4
D: GH Raises x 10-12, rest :45 x 3

Got another great night of deep sleep, two in a row of 8-9+ of unbroken, restful sleep! I was going to take a rest day today but I felt so damn good when I woke up without an alarm at 5:15 I decided to hit one more workout and then take a few days off.

Results
A: 55# DB for all sets
B: 55/60/60/65 all x 16
C: 2 Pood x 15 x 4 unbroken and explosive
D: All 3 sets x 12 reps again explosive squeeze to hit the top of the movement and controlled lumbar curve on the down.

Wednesday Training

Double Day
AM
A) Front Squat @ 32X2, 3-5 reps, rest 3 mins x 4
B) BB Split Squat @ 32X2, 4 reps/leg, rest 1 min b/t legs x 4
+
100 Wall Ball Shots - All Out Effort 20# ball

PM
Swim/Recovery Day
- 10 Minutes Freestyle in Z1; Bilateral Breathing - Nice and Easy.
- Rest 5 Minutes in Water
- Underwater Max Meter Attempts x 8, rest 1-2 mins b/t.
- 10 Minutes Freestyle in Z1; Bilateral Breathing - Nice and Easy.

AM Results
A) 185 x 3/195 x 3/185 x 3/185 x 2F/175 x 3
B) 95/85/85/85 x 4/leg
+
100 Wall Ball Shots - 4:42

PM Results
Bilateral Breathing was pretty easy.. Much better on my right side.. May need to look into ear plugs to keep the water out, other than that this was easy.
Underwater attempts - I found a pretty efficient way attack these max attempts but I'm sure there is something more efficient out there. I was consistently swimming 23-25 meters on each attempt.
This last ten minutes of freestyle swimming really fatigued my shoulders.

Tuesday Training

A) High Bar Back Squat with Chains @ 30X2; 5-7 reps, rest 3 mins x 3
B) BB Split Squat @ 32X2, 5 Reps, rest 1 min b/t legs x 5
C) Prowler Push (200#) 40 Meters, rest 2 mins x 6 - Hard and Fast

Results
A) 175x5/185x5/175x5 + Chains for all - Focused on keeping chest up and high bar position
B) 95# BB for all x 5
C) Complete

Felt pretty good with the high bar position. Didn't go crazy with the weight, instead I focused on the tempo and keeping my posture tight throughout the movement.