Wednesday night chipper

20:30

for time:

50 HSPU

100 pistols

150 sit ups

200 double unders

22:28

Daily report:

• Body: Great.
• Sleep: Enough.
• Nutrition: Great: Fitday.



Dinner tonight: Chicken wing stir fryed in coconut oil. Mixed my own spice of Turmeric, Cumin, Chili powder, and a dash of cinnamon. Came out quite good. Sauteed jalapenos onions and garlic was a good base. Unsweetened coconut flakes for garnish.

• Notes: HSPU were slow @ a bit over 5 minutes. Pistols were around 5, situps took 9, DU's should have been smother, but they took about 3 minutes. Might try greasing the groove with my HSPU; sets of 3 in the morning and in the evening until 3 can't be done full ROM.
• Cool link of the day: The most recent Dietary Guidelines for Americans was released a few days ago by the USDA. Aside from some disagreements I have over minutiae, I think it provides good recommendations for healthful lifestyle. The real issue is getting people to follow it. (via Shane's Training)

Evening snatch work, hspu

20:00



Warmup (dynamic swings, sampson, jumprope)

A. Snatch Balance - 3 x 3 @ 80%; rest 2 min
(work on depth and sticking the bottom tight; choose a weight without riding weight down)
B. Snatch Grip Push Press - 5 x 5 - low effort; rest 90 sec
(work on catch and correct scapular position; use hips to move weight)
C. 50 E-ROM HSPU not for time
(each rep should be challenging)
D. 6 sets of 20 GHD Back Extensions; rest 1 min
(work on using ass)

For loads:
A. 135, 155, 155
B. 155, 155, 155, 155, 155

Daily report

• Body: Very sore. Snatch grip push press really killed my shoulders. More so than the hspu, surprisingly.
• Sleep: Good. Going to bed early tonight.
• Nutrition: Great.
• Notes: This one was tough. Especially back extensions at the end.  Not much to report other than the difficulty of each set of barbell work because of having to start at the ground. Really wish they had a rack.
• Cool link of the day: Kevin Kelly, writer and founding executive editor of Wired magazine, made the bold statement: "I say there is no species of technology that have ever gone globally extinct on this planet." The challenge was laid, including a search through the agricultural tools section of an 1895 Montgomery Ward & Co. Catalogue. Every item listed in that section was still made, somewhere in the world (and found online, to boot). Additional challengers were found, from the 8-Track (still being made [previously]), anvils (plenty), astrolabes (pick one [listed under Astrolabe Reproductions]). Button hooks? Check. Shoe X-Ray Machine? Probably extinct (via). 

Jerk, HSPU, KB Snatch

14:00

Warmup (arm swings, jumprope, sampson)

1RM Jerk
185, 225, 245, 255 (F)

50 HSPU for time:
10:57

As many reps as possible in 10 minutes:
Kettlebell Snatch (1.5 pood)
211 reps

Daily report

• Body: Sore.
• Sleep: Okay.
• Nutrition: Pretty poor yesterday, better today.
• Notes: Felt pretty burnt out today. Not a good day at all for a 1RM jerk. 255 should have been a middle set for that, and it didn't go anywhere. Very slow out of the dip/drive.. HSPU were okay, but lacking a bit in ROM. 10:57 would be a good time if they were better reps. For the KB snatch, I was happy with that performance. A goal of mine is to hit 300.

More OPT

08:30

Warmup: Arm swings, stretching, jumprope

7 rounds for time of:
4 HSPU
5 Cleans (135#)
6 Pull-ups
7 KBS (2 pood)

For time: 22:28

Daily report

• Body: Very sore.
• Sleep: Great. 9 hours.
• Nutrition: Excellent.
• Notes: Quick one this morning. Will probably run tonight. OPT's perscription was this workout, followed by 6 hours of rest and 30 minutes of running with 10 minutes of ice bath. Will try and follow through with that.
• Cool link of the day: 5 miles on a surf board. Holy crap that looks like fun.

Late night -- OPT programming

20:30

Warmup (Arm swings, stretching, jump rope)

Found the following over at the OPT blog.

TESTING:

Phase 1

As many rounds and reps as possible in 4 Minutes of:

325 Deadlift x 4 reps

Muscle-Up x 2 reps

Rest exactly 8 minutes, and then:

Phase 2

As many rounds and reps as possible in 6 minutes of:

185 Squat Clean x 6 reps

Handstand Push-Ups x 6 reps

Rest exactly 6 minutes, and then:

Phase 3

As many rounds and reps as possible in 8 minutes of:

8 Pull-Ups

8 Burpees

For rounds + reps: 3 rounds + 1 DL; 2 rounds + 3 Cleans; 5 rounds

Daily report

• Body: Sore.
• Nutrition: Good.
• Notes: Good evening workout. A bit more volume than I anticipated. Kept a running clock through the entire thing. Totaled 32 minutes. Feel like I could come back to this and score much higher without an intense WOD in the morning.
• Cool link of the day: Marshawn Lynch.

It's good to be back.

20:00

Warmup: Run 800

3 rounds of:

18 Wall balls (18# ball)
12 Sledge hammer swings (8 lb hammer onto tire)
8 Tire flips (jump through every two flips
Run 800
16 Pull ups
12 Lunges
6 HSPU
Run 800

For time: ~40 minutes

Daily report

• Body: Good. Well rested. Fully recovered.
• Sleep: Good.
• Nutrition: Hasn't been the best the past week or so. Getting back into things this week. Trying to go as close to paleo as possible with zone portions when possible. Postings here will be more detailed.
• Notes: Great to be back.... this is my first workout in a long time. On 1,3,5 I have a class where the workout area is at 9:40. I am going to try and get into the habit of working out before. Will probably workout at 4pm as well. Will try and implement some of OPT's two-a-day programming.
• Supplements: Vitamin D, ZMA, Will begin Fish oil tomorrow.

Muscle-ups and HSPU

5:00pm

Arm circles, sampson stretch, jump-rope

4 Rounds

3 Muscle-ups / 20 Double-unders

4 Rounds

10 Back Squats 185# / 10 HSPU

Daily report

• Body: Sore. Oly work and rope climbs yesterday killed my shoulders. Legs not so bad.
• Sleep: Not good, difficult to fall asleep.
• Nutrition: Poor.
• Notes: Hate to start my log with not such a great day. Finals are taking a toll on me, it's difficult to stay focused.
• Cool link of the day: This guy is crazy good on his bike. Phenomenal video.