Gymnastics work:
Ring dips
HSPU
L-sits
Ring rows
handstand walks
I did all that stuff for about 15 minutes for a good warm up.
Push Press 95#
5 reps on the minute for 10 minutes
50 total reps
HOOYAH
Drew
Monday, July 30, 2012
Sunday, July 29, 2012
Weekend WODs
Saturday i recieved my rings so i hit some gymnastic exercises. on my second try for a muscle up i got 2 in a row. i was pumped about that.
Sunday:
Strength:
Power clean 135#
2 reps on the minute for 15 minutes
30 total reps
Metcon:
5 jerks 95#
5 squat cleans 95#
More gymnastic stuff today.
worked on
muscle ups
ring dips
handstand walks
Im leaving tomorrow for a week long camp with my church, so i hopefully will be able to get in a WOD tomorrow morning.
HOOYAH
Drew
Sunday:
Strength:
Power clean 135#
2 reps on the minute for 15 minutes
30 total reps
Metcon:
5 jerks 95#
5 squat cleans 95#
More gymnastic stuff today.
worked on
muscle ups
ring dips
handstand walks
Im leaving tomorrow for a week long camp with my church, so i hopefully will be able to get in a WOD tomorrow morning.
HOOYAH
Drew
Friday, July 27, 2012
Heavy Squats
Warm up: Dynamic Stretching, foam rolling
Strength:
Back Squat 1-1-1-1-1
185#, 190#, 200#, 210#, 210# (failed 210 both times)
Front Squat 1-1-1-1-1
135#, 160#, 170#, 180#, 185#
Metcon:
20 minute AMRAP
20 push ups
20 air squats
20 chair dips
400m run
Score: 6 rounds + 20 push ups & 20 air squats
Strength Work:
Power Clean 115#
3 reps on the minute for 15 minutes
total reps= 45
I just received my bumpers today around 3:30, i was suppose to be done with my workouts but i decided to test out the bumpers for another WOD.

More strength training with bumper plates
Push press 95#
4 reps on the minutes (15 minutes)
Even minutes
5 hand power cleans 95#
Odd minutes
10 back squats 95#
20 minutes
Notes: i am completely destroyed from all this work today, glad that i could get all of this in.
HOOYAH
Drew
Strength:
Back Squat 1-1-1-1-1
185#, 190#, 200#, 210#, 210# (failed 210 both times)
Front Squat 1-1-1-1-1
135#, 160#, 170#, 180#, 185#
Metcon:
20 minute AMRAP
20 push ups
20 air squats
20 chair dips
400m run
Score: 6 rounds + 20 push ups & 20 air squats
Strength Work:
Power Clean 115#
3 reps on the minute for 15 minutes
total reps= 45
I just received my bumpers today around 3:30, i was suppose to be done with my workouts but i decided to test out the bumpers for another WOD.
More strength training with bumper plates
Push press 95#
4 reps on the minutes (15 minutes)
Even minutes
5 hand power cleans 95#
Odd minutes
10 back squats 95#
20 minutes
Notes: i am completely destroyed from all this work today, glad that i could get all of this in.
HOOYAH
Drew
Thursday, July 26, 2012
Bench and Strict Press
Warm up: foam rolling, dynamic stretching
Strength:
Bench Press
-5 reps 105#
-5 reps 115#
-5 reps 135#
5 rounds =75 total reps
Strict Press
1-2-3-4 reps 95#
3 rounds =30 total reps
Skill Work:
L-sits 5 sets of 15 seconds
HSPU 5 sets of 4 reps
Metcon:
10 Jerks 45#
6 strict pull ups
5 rounds for time:
5:25
20 box jumps 20"
20 knees to elbows
10 snatches 45#
3 rounds for time:
6:25
Durability: foam rolling, warrior yoga for 10 minutes
Notes: My HSPU are absolutely horrible, i have to start working on those at least 3 times per week. L-sits need some work too.
HOOYAH
Drew
Strength:
Bench Press
-5 reps 105#
-5 reps 115#
-5 reps 135#
5 rounds =75 total reps
Strict Press
1-2-3-4 reps 95#
3 rounds =30 total reps
Skill Work:
L-sits 5 sets of 15 seconds
HSPU 5 sets of 4 reps
Metcon:
10 Jerks 45#
6 strict pull ups
5 rounds for time:
5:25
20 box jumps 20"
20 knees to elbows
10 snatches 45#
3 rounds for time:
6:25
Durability: foam rolling, warrior yoga for 10 minutes
Notes: My HSPU are absolutely horrible, i have to start working on those at least 3 times per week. L-sits need some work too.
HOOYAH
Drew
Wednesday, July 25, 2012
Skills
Warm up: Dynamic stretching, Bear complex 3 rounds @ 45#
Strength:
Deadlift 135#
5 reps on the minute (10 minutes)
Squat Clean 95#
3 reps on the minute (10 minutes)
Snatch
worked on form for about 10 minutes
Metcon:
-10 squat cleans 95#
-30 double unders
3 rounds for time
8:49
Skills:
Agility ladder
-one foot hops
-two foot hops
-cross country skier
-straddle hops
-icky shuffle
Sled Sprints 65#
20 snatches 45#
Practiced handstands and handstand walks
burpees
8-count body builders
verticle jumps
jump rope variations
Pull ups 3 sets max (15,11,10)
Sit ups 3 sets of 15 20#
Durability:
100 4-count flutter kicks, 2 mile walk jog with dog, Active stretching
Notes: I ordered a pair of 45 and 25lb bumpers today from rogue fitness. I decided to go with the hi-temp bumpers because i thought that they would be realy durable. Cant wait to get them!
HOOYAH
Drew
Strength:
Deadlift 135#
5 reps on the minute (10 minutes)
Squat Clean 95#
3 reps on the minute (10 minutes)
Snatch
worked on form for about 10 minutes
Metcon:
-10 squat cleans 95#
-30 double unders
3 rounds for time
8:49
Skills:
Agility ladder
-one foot hops
-two foot hops
-cross country skier
-straddle hops
-icky shuffle
Sled Sprints 65#
20 snatches 45#
Practiced handstands and handstand walks
burpees
8-count body builders
verticle jumps
jump rope variations
Pull ups 3 sets max (15,11,10)
Sit ups 3 sets of 15 20#
Durability:
100 4-count flutter kicks, 2 mile walk jog with dog, Active stretching
Notes: I ordered a pair of 45 and 25lb bumpers today from rogue fitness. I decided to go with the hi-temp bumpers because i thought that they would be realy durable. Cant wait to get them!
HOOYAH
Drew
Tuesday, July 24, 2012
Push Press
Warm up: i am going to say that my warm up was working 5 hours spreading mulch
Strength:
Push Press 95#
3 reps on the minute (10 minutes)
Weighted Pull ups 5-5-5-5-5 20#
Metcon:
10 push press 75#
20 double unders
200m run
4 rounds for time
8:37
HSPU throughout the day i did a total of 25
Notes: this moring i spread mulch for 5 hours, super hot. I just finished ordering wood rings from rogue. i cant wait to use them!
HOOYAH
Drew
Strength:
Push Press 95#
3 reps on the minute (10 minutes)
Weighted Pull ups 5-5-5-5-5 20#
Metcon:
10 push press 75#
20 double unders
200m run
4 rounds for time
8:37
HSPU throughout the day i did a total of 25
Notes: this moring i spread mulch for 5 hours, super hot. I just finished ordering wood rings from rogue. i cant wait to use them!
HOOYAH
Drew
Monday, July 23, 2012
Partner WODs
Warm up: Dynamic stretching
Strength:
Back Squat
- 5 reps 105#
- 5 reps 135#
- 5 reps 165#
3 rounds
Power Clean
5 reps 115#
on the minute for 10 minutes
= 50 reps
Metcons:
30 seconds on 30 seconds off
pull ups (12, 12, 11)
push ups (28, 22, 20)
chair dips (32, 25, 35)
3 rounds
30 seconds on 30 seconds off
extreme push ups (32, 24, 25)
inverted rows (26, 22, 20)
jump ropes (52, 59, 62)
3 rounds
Later this afternoon i did this:
5 bench press 135#
5 power cleans 115#
5 rounds for time:
7:05
Endurance:
6 miles of biking
Notes: I worked out with a freind today, so on the metcons we switched every 30 seconds. So while one was doing the set the other was resting. Good day!
HOOYAH
Drew
Strength:
Back Squat
- 5 reps 105#
- 5 reps 135#
- 5 reps 165#
3 rounds
Power Clean
5 reps 115#
on the minute for 10 minutes
= 50 reps
Metcons:
30 seconds on 30 seconds off
pull ups (12, 12, 11)
push ups (28, 22, 20)
chair dips (32, 25, 35)
3 rounds
30 seconds on 30 seconds off
extreme push ups (32, 24, 25)
inverted rows (26, 22, 20)
jump ropes (52, 59, 62)
3 rounds
Later this afternoon i did this:
5 bench press 135#
5 power cleans 115#
5 rounds for time:
7:05
Endurance:
6 miles of biking
Notes: I worked out with a freind today, so on the metcons we switched every 30 seconds. So while one was doing the set the other was resting. Good day!
HOOYAH
Drew
Friday, July 20, 2012
Work Capacity
Warm up: Dynamic stretching
Work Capacity: For time:
12+ miles of biking today.
Notes: Going to take the weekend off, then hit it hard again on monday.
HOOYAH
Drew
Work Capacity: For time:
- 21, 15, 9 Power clean (105#), pull ups
- 800m run
- 9, 15, 21 Push jerk (45#), knees to elbows
12+ miles of biking today.
Notes: Going to take the weekend off, then hit it hard again on monday.
HOOYAH
Drew
Thursday, July 19, 2012
Yoga
Warm Up + GrinderPT
1 mile walk/jog with dog
50 push ups
20 pull ups deadhang
50 lunges
5 HSPU
20 2-count mountain climbers
20 pull ups kipping
5 HSPU
Strength
Bench press #145 (4, 4, 4, 3, 3)
Shoulder Press 5 x 5 #95
Metcon
3 RFT
5 power cleans #115
15 wall balls #20
15 double unders
4:35
Duribility
30 minutes yoga
Notes: Not the best day on the bench press for me. I just made my 2nd medican ball that weighs 15 pounds.
HOOYAH
Drew
1 mile walk/jog with dog
50 push ups
20 pull ups deadhang
50 lunges
5 HSPU
20 2-count mountain climbers
20 pull ups kipping
5 HSPU
Strength
Bench press #145 (4, 4, 4, 3, 3)
Shoulder Press 5 x 5 #95
Metcon
3 RFT
5 power cleans #115
15 wall balls #20
15 double unders
4:35
Duribility
30 minutes yoga
Notes: Not the best day on the bench press for me. I just made my 2nd medican ball that weighs 15 pounds.
HOOYAH
Drew
Wednesday, July 18, 2012
Metcon
Therapy this morning
straight arm rows
regular rows
foam roll lats, back, quads, hams, ITB
stretched
iced
Metcon
3 RFT
10 front squats #95
10 pull ups (kipping)
10 GHD sit ups
5:30
Notes: I went to the doctor today about my ear, they didnt seem to think that it was anything permenant. Im hoping it will be better in a couple of weeks.
HOOYAH
Drew
straight arm rows
regular rows
foam roll lats, back, quads, hams, ITB
stretched
iced
Metcon
3 RFT
10 front squats #95
10 pull ups (kipping)
10 GHD sit ups
5:30
Notes: I went to the doctor today about my ear, they didnt seem to think that it was anything permenant. Im hoping it will be better in a couple of weeks.
HOOYAH
Drew
Tuesday, July 17, 2012
Metcon with rower
5 x 5
Pulldowns 5 x 5 #165 (fail)
Deadlift 5 x 5 #155
Leg Press 5 x 5 #265
1-legged leg press 5 x 5 #125 /leg
Metcon
4 RFT
300m row
20 KB swings #35
10:59
Calisthenics
Push ups 5 x 20
Dips 5 x 12 (fail)
Pull ups 5 x 8 (fail)
Metcon #2
3 RFT
10 box jumps 30"
5 pull ups
1:56
On the last set of box jumps i missed the box and cutt my shin open, hurt like crazy.
Biked a total of 10+ miles today.
Notes: My ear is still messed up. Im going to the doctor tomorrow to see whates wrong with it. I pray it is nothing permenant.
HOOYAH
Drew
Pulldowns 5 x 5 #165 (fail)
Deadlift 5 x 5 #155
Leg Press 5 x 5 #265
1-legged leg press 5 x 5 #125 /leg
Metcon
4 RFT
300m row
20 KB swings #35
10:59
Calisthenics
Push ups 5 x 20
Dips 5 x 12 (fail)
Pull ups 5 x 8 (fail)
Metcon #2
3 RFT
10 box jumps 30"
5 pull ups
1:56
On the last set of box jumps i missed the box and cutt my shin open, hurt like crazy.
Biked a total of 10+ miles today.
Notes: My ear is still messed up. Im going to the doctor tomorrow to see whates wrong with it. I pray it is nothing permenant.
HOOYAH
Drew
Monday, July 16, 2012
5x5 program
5x5
Bench press 5 x 5 #145
Back squat 5 x 5 #155
Barbell row 5 x 5 #95
I decided to start out light weight, and i did my reps really slow with good form.
1:30 breaks
Isabel
30 snatches #65
2:51
First time i have ever done Isabel, kicked my butt.
Took a little break for about 1 1/2 hours.
Metcon
4 RFT
10 cleans #95
10 pop up push ups
400m run
12:54
After this I was totally beaten. After the 2nd round I was sweating like dog, it was 95 degrees outside.
Therapy
Bike
Dynamic WU
Foam roll lats, back, quads, hams, ITB
buso ball push ups cllimbs
air squats on buso ball
internal rotations
external rotations
high w rows
low w rows
gumby cord stretches
torso twists with band
ect.
Core Circuit
30, 20, 10 for time
sit ups
mason twists
crunches
4:50
On the core circuit i focused on form while aslo trying to get the best time possible.
1 mile walk/jog with dog
10.5 hours sleep
Notes: Good Day, ready to hit it hard again tomorrow.
HOOYAH
Drew
Bench press 5 x 5 #145
Back squat 5 x 5 #155
Barbell row 5 x 5 #95
I decided to start out light weight, and i did my reps really slow with good form.
1:30 breaks
Isabel
30 snatches #65
2:51
First time i have ever done Isabel, kicked my butt.
Took a little break for about 1 1/2 hours.
Metcon
4 RFT
10 cleans #95
10 pop up push ups
400m run
12:54
After this I was totally beaten. After the 2nd round I was sweating like dog, it was 95 degrees outside.
Therapy
Bike
Dynamic WU
Foam roll lats, back, quads, hams, ITB
buso ball push ups cllimbs
air squats on buso ball
internal rotations
external rotations
high w rows
low w rows
gumby cord stretches
torso twists with band
ect.
Core Circuit
30, 20, 10 for time
sit ups
mason twists
crunches
4:50
On the core circuit i focused on form while aslo trying to get the best time possible.
1 mile walk/jog with dog
10.5 hours sleep
Notes: Good Day, ready to hit it hard again tomorrow.
HOOYAH
Drew
Saturday, July 14, 2012
Work
Went to work around 9 this morning and finished around 1:15. =$42
Hope to start getting some new equipment.
I spent about 1 in the pool today.
I would like to get a crossfit WOD in sometime tomorrow.
HOOYAH
Drew
Hope to start getting some new equipment.
I spent about 1 in the pool today.
I would like to get a crossfit WOD in sometime tomorrow.
HOOYAH
Drew
Nutrition
Along with this new program i am starting i will also be trying to eat healthier foods.
This is what my Nutrition will look like:
Workout-Days Non-Workout Days
3100 Calories 2900 Calories
180g Protein 140g Protein
260g Carbs 220g Carbs
120g Fat 100g Fat
Also each day i will try to drink my bodyweight in ounces of water.
These are some key Terms
Macronutrients: Fats, carbohydrates, and protein. Fats and carbs can primarily be considered as fuel sources, while protein is responsible for building muscle strength.
Micronutrients: Vitamins and minerals. These co-factors help your body utilize nutrients from foods, whether for fuel or muscle growth.
Amino Acids: The building blocks of protein. Essential aminos (EAAs) are the amino acids your body can't make on its own; you need to get them from foods and supplements. Extra amino acids are needed to maximize your training.
Protein
Protein is critical for both building strength and as an energy source. In my nurtition program i will try to shoot for at least 1g of protein per pound of body weight if not 1.25g of protien per pound of body weight.
Any axcess protein you take in (thats not going to synthesize in your muscles) will be used for energy. Complete proteins, like animal proteins, provide all the essential amino acids your body needs.
Lean Animal Protein Sources
I use Whey Protein
Carbohydrates
Low-glycemic (slow-digesting): These carbohydrate sources enter your blood system slowly, causing less of an insulin spike. Low-glycemic carbs are ideal throughout the day, and include fruits, whole grains, oatmeal, whole wheat bread, whole wheat pasta, and sweet potatoes.
High glycemic (fast-digesting): Fast-digesting carbs hit your blood stream quicker, causing insulin to spike. Fast-digesting carbs are ideal after a workout. Fast-digesting carbs include white bread, white potatoes, sugars, candy, gummy bears, Pixy Stix, and Swee Tarts. Tropical fruits are also typically fast-digesting.
When you are not actively training, you want a carbohydrate that is not only going to provide you a slow and long lasting energy source, but isnt going to spike insulin, either. Any time you spike insulin, you increase you chance of storing body fat (except after a workout).
1. First thing when you wake up: You've been fasting all night long. Glycogen (the storage form of carbohydrates in your liver) decreases overnight, and your body begins consuming muscle tissue for fuel. Drink a whey protein shake and fast-carb food for breakfast to stop muscle breakdown and encourage protein synthesis.
2. Right after you work out: You deplete glycogen levels while you train, so you need to restore glycogen levels with fast-digesting carbs. Spiking your insulin at this key time won't cause fat storage, but will enhance muscle growth.
Fats
Fats are also known as lipids. Fats provide energy for the body, but they also offer myriad health benefits. The essential Omega-3 fats, for example, can support heart health, joint recovery, and can even aid fat loss.
Saturated fats, which normally get a bad rap, also provide a benefit. Research shows that athletes who consume a higher intake of saturated fats, as well as monounsaturated fats (nuts, avocados, olive oil), actually have higher testosterone levels. Fat intake is critical to keep testosterone levels high. For a male, that's important when you're trying to increase strength.

Good Meats To Eat
This is what my Nutrition will look like:
Workout-Days Non-Workout Days
3100 Calories 2900 Calories
180g Protein 140g Protein
260g Carbs 220g Carbs
120g Fat 100g Fat
Also each day i will try to drink my bodyweight in ounces of water.
These are some key Terms
Macronutrients: Fats, carbohydrates, and protein. Fats and carbs can primarily be considered as fuel sources, while protein is responsible for building muscle strength.
Micronutrients: Vitamins and minerals. These co-factors help your body utilize nutrients from foods, whether for fuel or muscle growth.
Amino Acids: The building blocks of protein. Essential aminos (EAAs) are the amino acids your body can't make on its own; you need to get them from foods and supplements. Extra amino acids are needed to maximize your training.
Protein
Protein is critical for both building strength and as an energy source. In my nurtition program i will try to shoot for at least 1g of protein per pound of body weight if not 1.25g of protien per pound of body weight.
Any axcess protein you take in (thats not going to synthesize in your muscles) will be used for energy. Complete proteins, like animal proteins, provide all the essential amino acids your body needs.
Lean Animal Protein Sources
- Beef
- Chicken
- Fish
- Eggs
- Dairy
I use Whey Protein
- With Breakfast - 20g
- Post Workout - 20g
Carbohydrates
Low-glycemic (slow-digesting): These carbohydrate sources enter your blood system slowly, causing less of an insulin spike. Low-glycemic carbs are ideal throughout the day, and include fruits, whole grains, oatmeal, whole wheat bread, whole wheat pasta, and sweet potatoes.
High glycemic (fast-digesting): Fast-digesting carbs hit your blood stream quicker, causing insulin to spike. Fast-digesting carbs are ideal after a workout. Fast-digesting carbs include white bread, white potatoes, sugars, candy, gummy bears, Pixy Stix, and Swee Tarts. Tropical fruits are also typically fast-digesting.
When you are not actively training, you want a carbohydrate that is not only going to provide you a slow and long lasting energy source, but isnt going to spike insulin, either. Any time you spike insulin, you increase you chance of storing body fat (except after a workout).
1. First thing when you wake up: You've been fasting all night long. Glycogen (the storage form of carbohydrates in your liver) decreases overnight, and your body begins consuming muscle tissue for fuel. Drink a whey protein shake and fast-carb food for breakfast to stop muscle breakdown and encourage protein synthesis.
2. Right after you work out: You deplete glycogen levels while you train, so you need to restore glycogen levels with fast-digesting carbs. Spiking your insulin at this key time won't cause fat storage, but will enhance muscle growth.
Fats
Fats are also known as lipids. Fats provide energy for the body, but they also offer myriad health benefits. The essential Omega-3 fats, for example, can support heart health, joint recovery, and can even aid fat loss.
Saturated fats, which normally get a bad rap, also provide a benefit. Research shows that athletes who consume a higher intake of saturated fats, as well as monounsaturated fats (nuts, avocados, olive oil), actually have higher testosterone levels. Fat intake is critical to keep testosterone levels high. For a male, that's important when you're trying to increase strength.
Good Meats To Eat
- Chicken breast
- Chicken Thighs
- Turkey Breast
- Lean Ground Turkey
- Lean Ground Beef
- Tri-Tip Steak
- Flank Steak
- Pork Tenderloin
- Bison
- Salmon
- Tuna
- Trout
- Tilapia
- Shrimp
- Crab
- Lean Deli Turkey Breast
- Lean Deli Ham
- Lean Deli Roast Beef
- Cottage Cheese
- Greek Yogurt
- Low-Fat Reduced Fat Cheeses
- Plain Low Fat Yogurt
- Milk
- Oatmeal
- Whole Wheat Bread
- Whole Wheat Crackers
- Brown Rice
- Whole Grain Cold Cereal
- Whole Wheat Waffle
- Ezkiel Bread
- Rye Bread
- Sourdough Bread
- Whole Wheat English Muffin
- Whole Wheat Pita Bread
- Whole Wheat Bagel
- Whole Wheat Tortilla
- Whole Wheat Past
- Quinoa
- Sweet potato or yam
- Broccoli
- Asparagus
- green beans
- cauliflower
- bell peppers
- Brussels Sprouts
- Mixed Vegetables
- Succhini or other Squash
- Eggplant
- Peas
- Cantaloupe
- Pineapple
- Apples
- Orange
- Peach
- Banana
- Pear
- Strawberries
- Blueberries
- Respbarries
- Blackberries
- Cherries
- Grapes
Friday, July 13, 2012
Crossfit Games
I have been keeping up with the Crossfit Games the last couple of days.
My boy Rich Froning is currently in 1st place.
The first WOD was a type of triathlon
Swim 800m
Bike 8k
Run 13.2 miles with a 1443ft incline. The run was in the dessert, so you know it was hot and dry there.
One day after my hopefully SEAL career, I would really like to compete in the games.
Just got to keep working hard and push it day after day.
HOOYAH
Drew
My boy Rich Froning is currently in 1st place.
The first WOD was a type of triathlon
Swim 800m
Bike 8k
Run 13.2 miles with a 1443ft incline. The run was in the dessert, so you know it was hot and dry there.
One day after my hopefully SEAL career, I would really like to compete in the games.
Just got to keep working hard and push it day after day.
HOOYAH
Drew
MMA Circuits
WU
Shadow boxing
100 jump ropes
MMA Circuit #1
20 extreme push ups
15 jump squats
10 pop up push ups
15 jump lunges
25 jump ropes
10 push ups
15 sit ups
15 jump squats
10 pop up push ups
25 jump ropes
20 crunches
4:07
CD
100 jump ropes
5 minutes rest
MMA Circuit #2
20 inverted rows
20 chair dips
5 HSPU
15 inverted rows
15 chair dips
4 HSPU
10 inverted rows
10 chair dips
3 HSPU
4:25
I need some work on the HSPU.
5 minutes rest
MMA Circuit #3
4 RFT
8 pull ups (dead hang)
20 paralletes push ups
5:55
I couldn't move after the third Circuit. My chest, shoulders and arms were completely cashed.
Physical good
Mental good
Notes: Good day, felt like i could of done better on the last circuit if i was more fresh. Check out the tab up top that says My Program, to see my new program I am starting Monday.
HOOYAH
Drew
Shadow boxing
100 jump ropes
MMA Circuit #1
20 extreme push ups
15 jump squats
10 pop up push ups
15 jump lunges
25 jump ropes
10 push ups
15 sit ups
15 jump squats
10 pop up push ups
25 jump ropes
20 crunches
4:07
CD
100 jump ropes
5 minutes rest
MMA Circuit #2
20 inverted rows
20 chair dips
5 HSPU
15 inverted rows
15 chair dips
4 HSPU
10 inverted rows
10 chair dips
3 HSPU
4:25
I need some work on the HSPU.
5 minutes rest
MMA Circuit #3
4 RFT
8 pull ups (dead hang)
20 paralletes push ups
5:55
I couldn't move after the third Circuit. My chest, shoulders and arms were completely cashed.
Physical good
Mental good
Notes: Good day, felt like i could of done better on the last circuit if i was more fresh. Check out the tab up top that says My Program, to see my new program I am starting Monday.
HOOYAH
Drew
Thursday, July 12, 2012
3RM
This morning:
3RM
Bench press 3 x #155
Deadlift 3 x #180
Shoulder press 3 x #105
Back squat 3 x #195
I did 1 to 2 WU sets for each lift before i went for the 3RM.
Endurance Ciruit
30 medball thrusters #20
20 knees to elbows
25 medball thrusters #20
20 knee raises
20 medball thrusters #20
20 burpees
15 medball thrusters #20
20 duoble unders
7:26
Physical Good
Mental good
Notes: all my numbers went up today, very pleased about that. I'm trying to figure out if I want to continue to play baseball or if I want to move on to another sport. It's a really hard decision.
HOOYAH
Drew
3RM
Bench press 3 x #155
Deadlift 3 x #180
Shoulder press 3 x #105
Back squat 3 x #195
I did 1 to 2 WU sets for each lift before i went for the 3RM.
Endurance Ciruit
30 medball thrusters #20
20 knees to elbows
25 medball thrusters #20
20 knee raises
20 medball thrusters #20
20 burpees
15 medball thrusters #20
20 duoble unders
7:26
Physical Good
Mental good
Notes: all my numbers went up today, very pleased about that. I'm trying to figure out if I want to continue to play baseball or if I want to move on to another sport. It's a really hard decision.
HOOYAH
Drew
Wednesday, July 11, 2012
Finding PRs
PRs
Lat pull down 3 x #210
Seated row 3 x #260
Going to find a couple more tomorrow.
HIIT Swim
100yd CSS WU
4 x 100yd CSS (1:38, 1:39, 1:44, 1:47)
100yd CSS CD
I swim in a 10yd pool at my house so these numbers would be different if i were in a bigger pool.
Core Circuit
3 RFT
25 sit ups
20 leg levers
20 2-count mason twists
5:41
This evening i helped my 11 year old brother workout for his 1st time. While doing it i did 100+ jump ropes.
Going to give him another session tomorrow.
Lat pull down 3 x #210
Seated row 3 x #260
Going to find a couple more tomorrow.
HIIT Swim
100yd CSS WU
4 x 100yd CSS (1:38, 1:39, 1:44, 1:47)
100yd CSS CD
I swim in a 10yd pool at my house so these numbers would be different if i were in a bigger pool.
Core Circuit
3 RFT
25 sit ups
20 leg levers
20 2-count mason twists
5:41
This evening i helped my 11 year old brother workout for his 1st time. While doing it i did 100+ jump ropes.
Going to give him another session tomorrow.
Check out this motivational video that Brad McLoed emailed me today. Very motivational.
Physical sore
Mental good
Notes: HIIT Swim went good, hoping to get in a similar workout like that by the end of the week, but in a bigger pool.
HOOYAH
Drew
Tuesday, July 10, 2012
HIIT Run, Upper Body Strength, Injury Prevention/Therapy
Therapy this morning.
Internal rotations
External rotations
Straight arm rows on buso ball
Foam roll; lats, back, quads, hamstrings,ITB, calves
Lat stretches
Monster walks
T to W
Calf flex drills (side, back, forward)
Ham and quad stretches
HIIT Run
400m WU
3 x 400m (1:11, 1:14, 1:20)
400m CD
1600
Upper Body Strength
Bench Press 4 x 10 #105
Inclined Bench Press 3 x 5 #105
Shoulder Press 4 x 10 #65
Weighted Dips 3 x 6 #25
Physical Upper body is cashed
Mental Good
Notes: I was very pleased with my run times. When you look at the NSW PTG it says that when you run a 9:00 minute 1.5 mile that you interval time should be 1:26. So I beat that time by 6 seconds minimum each time.
I am planning on starting my new program next Monday. I will post it as soon as I finish it, and I will post on what my nutrition will look like also.
Nutrition:
3500 calories
170g Protien
300g Carbs
170g fat
HOOYAH
Drew
Internal rotations
External rotations
Straight arm rows on buso ball
Foam roll; lats, back, quads, hamstrings,ITB, calves
Lat stretches
Monster walks
T to W
Calf flex drills (side, back, forward)
Ham and quad stretches
HIIT Run
400m WU
3 x 400m (1:11, 1:14, 1:20)
400m CD
1600
Upper Body Strength
Bench Press 4 x 10 #105
Inclined Bench Press 3 x 5 #105
Shoulder Press 4 x 10 #65
Weighted Dips 3 x 6 #25
Physical Upper body is cashed
Mental Good
Notes: I was very pleased with my run times. When you look at the NSW PTG it says that when you run a 9:00 minute 1.5 mile that you interval time should be 1:26. So I beat that time by 6 seconds minimum each time.
I am planning on starting my new program next Monday. I will post it as soon as I finish it, and I will post on what my nutrition will look like also.
Nutrition:
3500 calories
170g Protien
300g Carbs
170g fat
HOOYAH
Drew
Monday, July 9, 2012
Upper Body Strength
Wasnt able to get much of a workout today, because i have family visiting from New England.
Upper Body Strength
Seated Row 4 x 10 #185
Pull Downs 4 x 6 #185
Bent over barbell row 3 x 10 #95
1-arm preacher curl 3 x 12 #15
Barbell curl 4 x 8 #55
Hopefully i am going to be able to get in some more stuff tomorrow.
Physical Good
Mental Good
Notes: Im hoping to start my program this coming week, so i am going to try and find all my 3RM by the end of this week.
Nutrition TBD
HOOYAH
Drew
Upper Body Strength
Seated Row 4 x 10 #185
Pull Downs 4 x 6 #185
Bent over barbell row 3 x 10 #95
1-arm preacher curl 3 x 12 #15
Barbell curl 4 x 8 #55
Hopefully i am going to be able to get in some more stuff tomorrow.
Physical Good
Mental Good
Notes: Im hoping to start my program this coming week, so i am going to try and find all my 3RM by the end of this week.
Nutrition TBD
HOOYAH
Drew
Friday, July 6, 2012
Calisthenics, LSD Swim
0945
Calisthenics
20 pull ups
20 neutral grip pull ups
20 chin ups
50 push ups
50 inclined push ups
50 2-count mountain climbers
50 chair dips
1045
LSD Swim / used fins
50m WU
800m CSS 17:30
100m FS
50m CD
Physical legs are sore, but good overall
Mental Good
Notes: Legs are tight, stretched them some but there still tight hopefully be gone tomorrow.
Nutrition today:
2850 Calories
150g Protein
270g Carbs
120g Fat
HOOYAH
Drew
Calisthenics
20 pull ups
20 neutral grip pull ups
20 chin ups
50 push ups
50 inclined push ups
50 2-count mountain climbers
50 chair dips
1045
LSD Swim / used fins
50m WU
800m CSS 17:30
100m FS
50m CD
Physical legs are sore, but good overall
Mental Good
Notes: Legs are tight, stretched them some but there still tight hopefully be gone tomorrow.
Nutrition today:
2850 Calories
150g Protein
270g Carbs
120g Fat
HOOYAH
Drew
Thursday, July 5, 2012
LSD Run, Lower Body Strength, WC Swim
1015
LSD Run
4 miles 36:10
1200
Lower Body Strength
Back Squats 1 x 10, 8, 5 #140, #155, #185
Deadlifts 3 x 5 #135
Lunges 2 x 15/leg #20 DBs
1400
WC Swim
50m Head lead/front balance
6 minutes treading water
15 bobs 8ft
15 pool muscle ups
50m drown proofing swim
5 front flips
5 back flips
40 seconds of treading no hands
30m underwater swim
Physical Good
Mental Good
Notes: My legs are fatigued. While I was running this morning it was 93 degrees, I was beaten by the time I got back.
Nutrition For the Day:
3263 Calories
197g Protein
390g Carbs
105g Fat
HOOYAH
Drew
LSD Run
4 miles 36:10
1200
Lower Body Strength
Back Squats 1 x 10, 8, 5 #140, #155, #185
Deadlifts 3 x 5 #135
Lunges 2 x 15/leg #20 DBs
1400
WC Swim
50m Head lead/front balance
6 minutes treading water
15 bobs 8ft
15 pool muscle ups
50m drown proofing swim
5 front flips
5 back flips
40 seconds of treading no hands
30m underwater swim
Physical Good
Mental Good
Notes: My legs are fatigued. While I was running this morning it was 93 degrees, I was beaten by the time I got back.
Nutrition For the Day:
3263 Calories
197g Protein
390g Carbs
105g Fat
HOOYAH
Drew
Tuesday, July 3, 2012
Not much today
Didnt do much today do to not feeling too well.
Max push ups in 1 min 57
Just swam for about 30 minutes, did some underwater swims and that's about it.
Physical ok
Mental ok
Notes: still working on my program. Want to start it in about 2 weeks.
HOOYAH
Drew
Max push ups in 1 min 57
Just swam for about 30 minutes, did some underwater swims and that's about it.
Physical ok
Mental ok
Notes: still working on my program. Want to start it in about 2 weeks.
HOOYAH
Drew
Monday, July 2, 2012
Upper Body Strength, HIIT swim, light core
I got up this morning and went for a run, but right after I started to get some shin splints. I stopped and came back to my house and stretched them out. I hope this is only a one time thing.
1100
Upper Body Strength
Bench Press 4 x 3 #155
Inclined Bench Press 3 x 5 #105
Shoulder Press 3 x 3 #95
Tricep push down 3 x 12 #55
1:30 breaks on everything
1215
HIIT Swim
50m WU
4 x 100m sprints (1:50,1:59,2:02,1:53)
50m CD
I was beaten after every interval. I really need to focus on my swimming. If any of you two to three readers have any suggestions on what I could be doing to decrease my times I would greatly appreciate it.
Core
Max sit ups in 2 min: 72
Not to good, always room for improvement.
Physical Good
Mental Ok
Notes: shin splints for the first time ever today. Going to do some research and find some ways to help prevent me from getting them.
HOOYAH
Drew
1100
Upper Body Strength
Bench Press 4 x 3 #155
Inclined Bench Press 3 x 5 #105
Shoulder Press 3 x 3 #95
Tricep push down 3 x 12 #55
1:30 breaks on everything
1215
HIIT Swim
50m WU
4 x 100m sprints (1:50,1:59,2:02,1:53)
50m CD
I was beaten after every interval. I really need to focus on my swimming. If any of you two to three readers have any suggestions on what I could be doing to decrease my times I would greatly appreciate it.
Core
Max sit ups in 2 min: 72
Not to good, always room for improvement.
Physical Good
Mental Ok
Notes: shin splints for the first time ever today. Going to do some research and find some ways to help prevent me from getting them.
HOOYAH
Drew
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