Monday, August 10, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 10:15 PM – 4:45 AM (6.5 hrs)
Bodyweight: 146.2 lbs

Supplements: Wobenzym Plus (2 am, 2 pm), ATP Mechanix Pre (am) and Post-Workout (before bed), Fish Oil (3.84g), One A Day Multi-Vitamin
Caffeine: Y

Caloric Intake (cals): 1727
Protein (g): 157
Carbs (g): 162
Fat (g): 50

Water Intake:  ~18 cups

Stress (1-10): 3

Training:

Egoscue: Y

Walking: Walked to Cardiff Kook and back (5.05 miles, 475 cals)

Lifting: Legs

A. Back Squats – 8 x 8 @ 123#

B. Split Squats (rear foot elevated) – 3 sets of 20

No weight for 1st and 2nd set…really focusing on keeping my hips stable, 3rd set used the 33# bar Overhead

C. Lateral Box Step Ups w/ Leg Lift – 3 sets of 10/leg

No weight…just focused on balance

D. 10 TGU’s

2 @ 25#, 8 @ 30#

E. FST-7 (12-15 reps EMOM for 7 mins)

did Reverse DB Flies, used 8# DB, did 15 reps each set

Lifting Session Calories Burned: 492

Cardio: SDA Conditioning

Conditioning:

A. AMRAP 8 min:

Run 800m / Row 1000m / Assault 1.4 miles
Max rounds in remaining time of:
8 Thrusters
8 TTB / KTE

Went with 55#, got through 3 rounds + 8 Thrusters

Rest 4 min

B. AMRAP 8 min:

Run 800m / Row 1000m / Assault 1.4 miles
Max rounds in remaining time of:
8 DB Snatch (4 per arm, anyhow)
8 Burpees

Went with 30# DB Snatch, got through 2 rounds + 6 Burpees

Rest 4 min

C. AMRAP 8 min:

Run 800m / Row 1000m / Assault 1.4 miles
Max rounds in remaining time of:
8 Hang power clean and press
8 Front Rack Lunges
(Same barbell weight as thrusters)

Used 55#, got through 2 rounds + 3 HPC+P

***Note DB Snatch weights are athlete choice (no levels)
***When choosing weights for barbell and TTB/KTE movements,
the goal is to be able to go UNBROKEN on all sets of each movement

L1 – 45/33, Knees above waist
L2 – 75/55, Knees to elbows
L3 – 95/65, TTB
L4 – 110/75, TTB

Cardio Session Calories Burned: 335
Total Calories Burned: 1,302

Overall Energy throughout the Day:

Tired from the weekend, but ready to get after it this week!

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