Warm-up
500m row
Then 3 rounds of:
-30 sec plank holds
-10 air squats
-30sec Sampson Stretch
-5 pull-ups
Skill
Sprint work
3x200m sprint
1@50%, 1@75% and 1@100%
Conditioning
AMRAP in 10 minutes of:
-5 pull-ups
-10 box jumps
-15 deadlifts (135/95)
Tuesday, April 28, 2015
Wednesday, April 29, 2015- Day 17 of Spring Challenge
I've been looking through food logs and I've noticed a few things I'd like you (and myself) to work on. First, eating healthy does not mean not eating!! Be sure you are getting enough food to support your level of activity. There are tons of free apps to help you track that. Second, don't eat empty calories. I realize it's not always easy to say no to birthday cake, wedding cake, cookies, etc. but you will notice a huge difference by cutting those things from your diet. Think about what your goals are for these 6 weeks and focus on what you want your end result to be!! Keep up the good work!!
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Workout 1: 50 seconds, 46 seconds (?) and 34 seconds
ReplyDeleteWorkout 2: 95lbs, blue band. 5 rounds + 5 pull ups
Breakfast: shakeology
Snack: kind-popped
Lunch: 2 chicken fajitas (last nights left overs)
Dinner: 3 Italian meatballs, ravioli in marinara sauce
1 gallon of water, 1 spark
Kale Mosley
ReplyDeleteWorkout---4 rounds, 5 pull ups, 10 box jumps, 2 dead lifts
B---Oatmeal, coffee
S---Handful of pretzels
L---Can of tuna and a small bag of chips
S---Handful of trail mix
D---4 shredded chicken tacos on wheat tortillas
Had water with each meal and throughout the day
Workout. #1-50 - 43- 29 ?
ReplyDeleteWorkout #2- 135 lbs 24" box 4 rds. 17 reps
Jog 1 1/2 miles
B - banana ,water
S - 2 cuties oranges
L - 1/2 sausage sandwich , water
D - 4oz steak, 1 rib, carrots , water
80 oz water
More protein in the morning and add in some healthy fats
DeleteWorkout: None (not feeling good)
ReplyDeleteB: fruit cup and handful of lightly salted almonds
L: turkey sandwich on whole wheat
D: sausage and red potatoes
Water: 48 oz
Workout ? I did not keep track of my row times
ReplyDeleteI got 8 rounds in at 5-5-5
I have had computer problems that's why I have not posted.
B:none
L: stuffed avocado with tuna , green salad with a little French vingerette mixed w!with a little ranch. Sweet mango tea two sliced pickles
D: 2 pieces of BBQ chicken no sauce water
3 complete rounds, plus 5pu, 10BJ #95
ReplyDeleteB, sausage, egg, tomato, mushroom, green onions, coffee little cream and water
L= cauliflower and broccoli soup,
D= chicken breast and water water
after workout went home and mowed the yard
Delete
ReplyDeleteSprint: we did 5 100 mts sprints. 27s, 27s, 24s, 24s & 23s.
Workout: 3 reps, 5 pull ups, 10 box jumps. Green band
B: apple
L: turkey, bacon. Sandwich
D: 2 chicken enchiladas, lime rice, pico de gallo. didnt have any cake. =)
Water all day.
WOD: 4 rds + 5 pull-ups
ReplyDeleteB: 3 scrambled eggs with chorizo, onion, cilantro and goat cheese
L:1/2 avocado with chicken salad, green salad with olives, carrots, yellow peppers and vinagarette dressing
S: a slice of sausage quiche
D: venison chilli, 4 pieces of pineapple
WOD: 4 complete rounds
ReplyDeleteB- scrambled eggs with Pico and red potatos and coffee
L- grilled chicken wrap on corn tortilla with lettuce and Pico from chipotle and water
A- nuts and water
D- pulled pork from the crockpot with Pico and avocado
Water all day
WOD: 5 rounds + 2 pull ups
ReplyDeleteB-protein shake made with a banana and almond milk
L-salad with grilled chicken and a granola bar
D-baked chicken breast, rice, and purple hull peas
1 gallon of water