Aug 29th Friday

A. RDL@ 3111,4-5x4/90 sec rest
4x4 135# from the rack
B1. DB push press x 12,10,8,6 rest 30 sec
25#
B2. Pendley row @10X2, 8 x 4, rest 30 sec
65#
B3. Double KB OH walk x 30m, rest 2 min
35# KB/hand
+
3 sets for time:
Row 500m
15KBS 1pd
10 Push Ups
30 DU
rest walk 3 min
-mix and match per set

19:08 (mix and match?)

Thursday 8/28/14

A. Front Squat 1RM
175# w/belt
B. Wt Pull ups 1RM
0 - Remember I still can't do these right now because of the Hernia
C. Supine Ring rows amrap 3:00 
29
form: chin over ring, chest did not touch - no kip

3 rds
20 Goblet Sq  #1pd

rest walk 15sec
10 Ring Dips
rest walk 15sec
30 DU
rest walk 2:00

9:42
sm band for ring dips - same issue as the pull ups and push ups - Hernia made these impossible still getting them back

Sleep:
5hrs 31min
47 min nap
total: 6 hr 18min

Totals	1,635	87	67	144	1,890	11
Your Daily Goal	1,238	155	41	62	2,300	20
Remaining	-397	68	-26	-82	410	9
	Calories	Carbs	Fat	Protein	Sodium	Fiber

Wednesday 8/27/14

Rest Day

Sleep
8hrs 25min

Totals	1,921	109	88	180	1,730	13
Your Daily Goal	1,200	150	40	60	2,300	20
Remaining	-721	41	-48	-120	570	7
	Calories	Carbs	Fat	Protein	Sodium	Fiber

Tuesday 8/27/14

A. Power Clean find 1RM

145#

B. Close Grip Bench press find 1RM

138#

C. 85 % of CGBP amrap reps x 3 / 3:00 rest

118# 4-3-3

2k TT
9:15.8
(2:19 ave)

Completed Power clean in the morning
Came back and finished the rest at night

Sleep: 5hrs 34min

       1hr 13 min nap
total: 6h 47 m

Totals	1,353	94	29	103	1,810	17
Your Daily Goal	1,409	176	47	71	2,300	23
Remaining	56	82	18	-32	490	6
	Calories	Carbs	Fat	Protein	Sodium	Fiber

Monday 8/25/14

A. BS find 1RM 

205#

B. Take 85% of BS and perform max reps @ 3010 tempo x 3 / 3:00 rest

175 3x2 - tempo was more 3030

C. Bulgarian Single leg DB Squat find 6RM with each leg

53#KB/hand

D. Tabata Squats x 8 -- reps per set recorded

3x17 / 5x15 = 15 reps

20 wall walks for time

6:50


Sleep: 5hrs 37min

Totals	1,399	111	44	124	2,070	18
Your Daily Goal	1,523	190	51	77	2,300	25
Remaining	124	79	7	-47	230	7
	Calories	Carbs	Fat	Protein	Sodium	Fiber