Saturday chipper

 17:00

Warmup (dynamic swings, jump rope)

for time:

5 muscle ups

10 HSPU

15 clean and jerk - 155#/105#

25 wall balls - 20#/14# to 10 ft

30 burpee jumping pull ups

35 row cals

~18:30

jump to bar 8' above ground

Daily report

• Body: Sore. Quite burnt out.
• Sleep: Very poor.
• Nutrition: Poor
• Notes: Not a very good WOD. No rhythm. More broken than I care to note. This would be fun if I was running at 100% but in addition to the hard week of training I did not get a very good sleep last night nor did I eat well. Pizza at 2:30 did not help. No excuses, I'll get this one the next time around.
• Cool link of the day: Should you date an illiterate girl or should you date a girl who reads?

Muscleups and Turkish Get-ups

17:30

Warm-up (Arm swings, jump rope, Sampson)

Part 2 from OPT:

3 muscle ups; rest as needed x 12
+
100 TGU - 1pd - not for time
+
240 sec front leaning rest

 (Only got to 5 complete rounds of muscle ups. Then got 4 singles)

Daily report

• Body: Great.
• Sleep: Hopefully to bed at a good hour tonight.
• Nutrition: Very good. Just made a killer omlette with peppers, onions, jalapenos, and little chunks of rump roast left over from last night's stir fry.
• Notes: Gave the muscle ups all I had. Give me a couple of weeks of working on these and I should be able to complete all 12 rounds.
• Cool link of the day: Chicago street drummers. Sweet.

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.

Morning Workout

08:30

Warmup (jump roping, arm swings, stretching)


Three rounds for time of:
 4 Muscle-ups
30 Wallball shots, 16 pound ball
 8 Handstand push-ups
135 pound Power clean, 15 reps

For time: ~25 minutes

Tabata intervals --

KB Swings (2 pood)
For reps: 10, 9, 8, 8, 8, 8, 8, 8

Note: Tabata = 8 rounds: 20 seconds of work followed by 10 seconds of rest = 4 minutes

Daily report

• Body: Calves a little sore from running yesterday. Overall, good.
• Sleep: Good. 8 hours.
• Nutrition: Excellent, so far.
• Notes: Nice to be back. Will probably post again later... going back into the gym for some strength training later. First WOD was from a couple days back on CF mainsite. Had to scale the muscleups, handstand pushups, and weight of the wallball a bit. It was a good one, not much rest except with the muscleups. Kept a solid pace. For the tabata, I should be able to score 10 for the entire 4 minutes but I was gassed after the first bout.
• Supplements: Vitamin D (4000 UI), Fish oil (3 caps)
• Cool link of the day: Robb Wolf had an interesting post on this blog the other day. In it he speaks about how to go about making a weeks worth of meals at the beginning of the week, as opposed to before you eat. Good read, but I can't see this approach being feasible for a college student.

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.