Monthly Archives: May 2012

Thursday 120531

Strength: Bench press (2×5, 1×5+) Conditioning: 10 to 1 of hang power cleans @ 155# hspu Results: Strength: Dogged it on the bench. Two day of pressing in a row. So I thought I’d put more effort into the hspu … Continue reading

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Wednesday 120531

Strength Press (2×5, 1×5+) Conditioning A: 20 minute AMRAP of: 20 Push-ups 20 sit-ups 200m Run Conditioning B: For time: 30 Muscle-ups Oly work: 3 position snatch Results: Strength: used 135# Conditioning A: 7 rounds. Dogged it on the push-ups … Continue reading

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Tuesday 120529 – I Am A Bum

I keep not writing down my food intake. When I say I’ll get to it, I never do. I am just going to keep working it until it becomes habit. Food (Weekend) I did break and have some rice in … Continue reading

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Sunday 120527

1. 2 bagels w butter, coffee w cream 2. 2 eggs + whites, bacon, sweet potato, spinach, coffee w cream

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Saturday 120526

Probably not going to work out today. 1. eggs, potatos, coffee (sugar + half/half) 2. 3 eggs, bacon, strawberries, blueberries, coffee (sugar/half&half), spinach w/ butter 3. talapia, sweet potato, broccoli, water 4. 1/2 chicken burrito bowl w rice & guac … Continue reading

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Friday 120525

I did workout a few days since the last post. I haven’t been keeping track of my numbers because the workouts really have been exceptional efforts, purposely. But since I’m marking June 1 as the new CF season, I’m going … Continue reading

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Sunday 120521

Rest day Sunday, 120520 Strength Max effort bench press Conditioning 3 rounds 10 db push press @ 45# 20 alternating lunges (10 each leg) @ 45# 30 situps w/ abmat Olympic – Outlaw 120521 1) 5X2 Snatch @ 115# – … Continue reading

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Saturday 120519

Conditioning 10 rounds 40 yard sprints with 20 yard fly-in 20 double unders rest as needed Rest 10 minutes. Strength 1) EMOM for 12 minutes, 2 tire flips @ 750# Rest 3 hours. Olympic 1) 7X1 3 Position Snatch (low … Continue reading

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Friday 120518

85# dumbbell and 30″ box ready for action. Strength 1a) 3 x 10 weighted back extensions, rest 30 sec 1b) 3 x 10 weighted sit ups, rest 30 sec, 2) 10 minutes to work up to a heavy one arm … Continue reading

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Ideas for Sunday 120520

Strength 1) Take 10 minutes to work up to a heavy single front squat. No more than 5 total attempts. This is NOT a 1RM. Rest 5 minutes Olympic & Skill Circuit 1) 4 x 1 where 1 rep = … Continue reading

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