Today's Workout - 6:30 PM
Warm-Up Jog to the road and back
then
Complete 5 sets of 50 straight singles or 20 straight double-unders
then
2 Rounds of the Following Warm-Up:
- 15 Air Squats (form form form)
- 10 Push-Ups (full range of motion)
- 5 Dips
- 3 Pull-Up Negatives
then
Quad Stretch
then
Strength: Back Squat (we will have rep scheme and weights for each individual at the gym)
then
Against the Clock -
- Minute 1 (on the minute): Perform 1 Box Jump
- Minute 2: Perform 2 Power Cleans (135/95)
- M3: Perform 3 Box Jumps (30/24)
- M4: Perform 4 Power Cleans
.
.
.
Continue that pattern until you can no longer complete the prescribed reps within that minute. Some can start on Power Cleans and some on Box Jumps to help stagger the equipment.
B-two boiled eggs and V8
ReplyDeleteL-salad with baked chicken with water
D-cheese burger and fries with tea
b- 2 eggs and a turkey sausage patty
ReplyDeletes- grapefruit
l- cabbage stuffed pork chop with side of cabbage
s- orange
D- turkey Mexican meatloaf with green beans
Southwest meatloaf (Delicious)
DeleteI used Turkey
Green bell pepper (1)
Red pepper (1)
Red onion (1)
Garlic (1 clove)
Ground beef (1-1/2 pounds)
Chili powder (1 tablespoon)
Smoked paprika (1 teaspoon)
Cumin (1 teaspoon)
Salt (1/2 teaspoon)
Pepper (1/4 teaspoon)
Hot sauce (2 tablespoons)
Fat of your choice (1 tablespoon)
Almond flour (3/4 cup)
Egg (1)
bs: 15 @ 135#
Delete17 rounds
65# pc
18" box
B - three eggs, turkey bacon, fat free cheese
ReplyDeleteS - 100 cal. crackers
L - grilled chicken breast, corn, black beans, salsa, Spanish rice
S - 2 x 100 cal. Crackers
D - bowl of special k, fat free milk, banana
BS - 25 @ 155#
Delete12 rounds
PC - 95#
16" box (that's all we had at the gym)
The 13 power cleans got me!!!
Plus 8 PC
DeleteB-3 eggs, 2 pcs bacon, 6 raw almonds
ReplyDeleteL- large spinach salad, 8 oz grilled chicken, unsweetened tea
S- low carb protein shake, 10 raw almonds
225#-5 reps
8 rounds + 6 pc
115#pc, 18"box
Jessica
ReplyDeleteB- one egg w/sauteed onion, bell pepper, fresh pico
S-banana, handful of mixed raw nuts & one date (Nat, thanks for this suggestion! I am addicted!)
L- Chick-Fil-A small salad- no cheese, no dressing, grilled 6 pcs. nuggets, 1/2 child size fruit bowl (shared with Mikayla)
D- 3 oz. pan fried flounder in coconut oil, small salad- field greens, cherry tom., bell pepper, olives, avocado, 2 tbls. SASS(all of my salads at home have SASS, no more than 2 tbls.)
S-small handful of raw pecans and one date
70 oz. water
15 rounds + 8 power cleans
45 lbs., 18" box
bs: 10@70lbs
B- green drink
ReplyDeleteS- 8 oz. grapefruit juice, 5 almonds, 5 cashews
L- Grilled Chicken Salad w/ light Italian dressing, no cheese from Chick-fil-a
S- apple
D- Swiss steak with onions, tomatoes, mushrooms, Brussel sprouts, chopped lettuce salad with dressing
Drinks- 35 oz. water, large unsweetened tea.
B-none
ReplyDeleteS-cliff bar
L-1/2 rotisserie chicken, 8 blueberries
S-power crunch bar
D-chicken sausage
Drinks- 4 bottles of water
12 rounds, 8 PC
DeleteBreakfast: 3 eggs, water
ReplyDeleteLunch - Ham, carrots, fruit salad, water
Dinner - Sausage, carrots, spinach, water
Squats 5 @ 160, 5 @ 185, 5 @ 210
Amraps - 13 rounds
B- venison and coffee
ReplyDeleteL- soup and sandwich with peanut butter cookie
D- Thai dumpling soup
B - Muscle Milk Light, coffee with TBSP of half/half
ReplyDeleteL - Vermicelli with beef and vegetables, sushi
S - Small Orange
D - Grilled Salmon and some kind of egg frittata muffins that lin made: egg, coconut oil, spinach, tomatoes, proscuitto
S - palm full of almonds
Lots of water all day
9 BS at 275#
Delete14 Rounds plus 1 PC
28" box
DeleteB-veggies w/deer sausage crumbles, water, 1/2 cup coffee, 1tsp creamer
ReplyDeleteL-pumpkin chili, spinach salad, radishes, mushrooms, tomatoes, organic raw coconut, raspberry dressing, water
D-pumpkin chili, 1/2 avacado, water
12 rounds + only could do 11 powers cleans on 13th round :(
PP #65
Box 12" with 25 lb weight on top