jack3d

tried some jack3d today to see how it would help my bench, motivated me to get my lazy ass outta bed too.

BP - 4x5 185, 195, 195, 205 single 245, 255

21,15,9 butterfly pullups and double unders - just zoomed through this to work on my butterfly's

3 sets of:
OH wall sit with medecine ball - 30 second
20 box jumps
10 pushups (hand's off the ground)

Snatches - 3x5 135,145,155 single 185 (f) 185
OH squats - 3x5 135, 145, 155

100 rope jumps - 30 singles, 20 DU, 10 triples - 3 sets
Failed every time once i go to the triplets unfortunately, but will work on this one in the future

speed bag 30 min.
row 5 min.

August 2nd, 2011 aka hangover city

Snatches 4x5 - 135, 145, 145, 155 finished with a single @185, still nursing the back so didn't want to push it much more, but 185 came pretty easy

Chest Press 3x10 95,105,105

Turkish Getups - 55,65,75

Bit of jump rope work/speed bag

Gym was hotterenhell

2 hours of sevens practice

hopefully will hit it harder tomorrow

August 1st, 2011

First workout back from Chicago

BP - 10,8,6,4,2,1 @ 135,185,195,205,225, 255 (F)
3x40 yard dash - Best time was 4.8
135 lb clean and jerk and muscle ups - 12,9,6
MU were a lot harder than I thought they were going to be - 17:00
10 minutes of ladders

Wed. July 27th, 2011

Back was mad sore this morning, fought through the WOD regardless

7 Muscle Ups
12 DL @ 225 lbs
30 walking lunches

-17:00 - was pretty pleased with the time, though the muscle-ups took longer than they should had to break them up in the last two rounds.  More of a mental block on it than anything else really.

Dips 3x10
Tricep Pulldowns 3x10

Real tired after the WOD so called it a day, gym is still a billion degrees and was starting to feel a little light-headed

Nutrition:

Breakfast - Banana and Two Fried Eggs
Lunch - Chicken Waaangs
Snack: Made some homemade blueberry crumble :) had to try a piece before giving the rest away
Dinner - Leftovers - Chicken/Green Beans/Angel Hair Pasta

Dietary Hiatus

After a weekend of binge drinking Tuesday was a welcome return to sanity/sobriety.

12,9,6 @ 155 - Clean, Deadlift, Push Press (3 rounds)
WOD was brutal, did it more to get through it than anything else, was pissed with how hard the cleans were for me though.

Bench Press 4x10 - 185, 195, 195, 205
Curls 3x10 - 30 lbs.
Butterfly Kipping Pullups - 3x10 (finally getting the hang of these)

45 minute Core Crunch class

2 Hours of Rugby Practice

Breakfast: None
Lunch: Turkey Leg
Dinner: Green beans, chicken breast and angel hair pasta

Friday, July 22nd

Kind of half-assed today, worked late last night and was pretty tired still.

cleans and jerks @185 3x5
OH squats @185 3x5
OH triceps 3x10 @60 lbs
10 HSPU and 50 DU's - 3 sets
Chest Press @ 60 lbs

Nutrition: piss poor - did some drinking last night
Breakfast - banana/pb
Lunch - Chicken Caesar salad
Dinner - Carnitas

Fast until late afternoon today hopefully (July 23rd)

Thursday July 21st

Final due for my summer course, took the day off from lifting to finish it.

2 hours of 7's practice

Nutrition:

Breakfast: Yogurt and Bananas
Lunch: 2 fried eggs and carnitas
Dinner: Caesar salad w/ grape tomatoes