http://www.marksdailyapple.com/15-reasons-to-sprint-more-this-year/#axzz2rneBj7p8
Warm-Up:
- Light Jog, 250m Row, or Double under practice
- Joint Mobility
- 2 Rounds standard warm-up
Group Warm-Up:
- Squat Therapy
Strength Work:
Group Warm-Up:
- Squat Therapy
Strength Work:
- 4 Rounds of Tabata Kettlebell Swings (62/45) - 1 lvl heavier than usual
Conditioning:
4 Rounds -
Conditioning:
4 Rounds -
- Row 500m
- Rest 5 minutes
Post workout results and food logs to comments.
Tabata KBS: 50# 44 reps
ReplyDeleteRower
1:44.5
1:45.7
1:52.1
1:51.5
Protein Shake
DeleteBf- Egg whites, turkey sausage and spaghetti squash
L- pork loin, spaghetti squash, apple
S- boiled egg, baby carrots
D- chicken breast, squash and zucchini, avocado, boiled egg, lettuce
kbs 35# 33 reps
ReplyDeleteRow 500m
2:07, 210, 210, 210
BB meal replacement shake 220 calories 24 grams of protein
Lunch tuna 2 oz, 1/2 apple, pickle,boil egg, mayo,carrot 1/2
Dinner tuna 5oz, apple,2 pickles,2boil eggs, mayo, lettuce
Banana a few nuts,past few for snack
Rodney Freeburn
ReplyDeleteB. 1 cup fruit, 1 TBSP honey, protein powder, 1 TSP Coconut Oil, 1 TSP Flax seed, 1 cup Kefir, coffee
L. D. ½ Ribeye stake with onions and mushroom cooked in Worcestershire sauce, Backed Zucchini and onions..
D. ½ Sweet Patatoe, Spaghetti squash with Rotel, 4OZ Chicken, Protein Drink
S. .8oz Ocean Spray Berries an Cherries Fruit Mix, Apple.
Tabata Kettlebell Swings 39LBS 12,11,8,11; Row 500m 1:53, 2:04, 2:03, 2:07
MNS Max C supplement packs
ReplyDeletePink lemonade Spark x2
Omegaplex
Chocolate mocha MRS
1/2 cup cocoa chili on 1 cup spinach
1 oz lasagna from Johnny Carinos
Chocolate mocha MRS
37 jelly beans
Handful of pork rinds
Water all day
2:05
2:05
2:04
2:07
Tabata 44# KB @ 38
Jessica
ReplyDeleteKB 44#- 34??
Rows- 2:10, 2:13, 2:17, 2:22
B- 2 eggs, pico, 2 pc. bacon, decaf black coffee
L- grilled chicken and salad- field greens, bell pepper, olives, celery, cherry tomatoes
S- one date
D- 2 lamb chops, sweet pot. fries, handful of nuts, one date
Jessica
DeleteS- apple- teeny, tiny little apple eaten in 4 bites
KB 35#- 22
ReplyDeleteRows- 2:17, 2:18, 2:19, 2:19
B- 2 hardboiled eggs, coffee with creamer
L- Chili with 2 weiners
S- chocolate truffle, Naked Mango drink
D- Meat spaghetti sauce over sauteed zucchini squash, red pepper and onion, green beans
Black coffee
ReplyDeleteRaw almonds
Sausage / 2 egg scramble
Spark
Protein shake
Grilled chicken
Sauted spinach & mushrooms
Water
2:14, 2:14, 2:11, 2:15
35# KB ?swings
Egg,ham,cheese burrito
ReplyDeleteCider/creamer
Tuna salad, 2bouked eggs, vinegar/salt Chios
2slices toast /peanut butter
Almond milk
Correction. I didn't have my glasses on last night. And I was tired so I couldn't see this.
DeleteCoffee/creamer
Chips
B-bacon, diet dp
ReplyDeletel-grilled chicken sandwich with wheat bread, mustard, pickle and avocado, unsweetened teA
d-chilli, water and 4 oreos
B, scrambles eggs
ReplyDeleteL, taco soup with little rice
D, taco soup with littel rice
tabata KB # 44 - 27
row
Delete1- 1:51
2- 1:59
3- 2:00
4- 2:00
B: a little jerky
ReplyDeleteL: spaghetti squash with sauce
S: spark
D: half chicken breast, butternut squash and potatoes.
S: coffee with little cream and some popcorn
KBS 44# 50reps
Delete1:54, 2:02, 2:03, 2:02
kbs 50#--42
ReplyDeleterows--1:47,1:48,1:51,1:49
b--2 eggs, sausage, sweet potatoes
l--shake
d--chicken breast w/peppers
Toya's wod for 29th
ReplyDeleteSit-ups 36
450m roll
2:13,2:14,2:15,2:14
B/ boiled egg and an orange w/ coffee
L/ pork chop sweet potatoe fries baked and zucchini baked w/water
D/ chili and water