#complete human performance

MON -TUES-WED-THU-FRI NOV 22 2013 -SAT -SUN

NUTRITION QUALITY CLEAN—80/20—OFF

HOURS OF SLEEP 8-10+ 6-8 <5 

STRESS LOW—MED—HIGH

MOOD/ATTITUDE GOOD – OK – BAD

TRAINING: Strength and power focused lower body

Squat: bar x 10 135 x 6 185 x 4 225 x 2 275 x 2 315 x 1 325 x 1 x 4

Paused squats, 2 seconds at parallel, explosive ascent: 225 x 4 235 x 4 x 3

Dimmel deadlifts: 135 x 6 185 x 5 x 5

RDLs: 185 x 8 225 x 8 275 x 5 x 2

MON -TUES-WED-THU-FRI NOV 15 2013 -SAT -SUN

NUTRITION QUALITY CLEAN—80/20—OFF

HOURS OF SLEEP 8-10+ 6-8 <5 plus 2 hour nap

STRESS LOW—MED—HIGH

MOOD/ATTITUDE GOOD – OK – BAD

TRAINING: Strength and power focused lower body

DL 135 x 6 185 x 4 225 x 2 275 x 2 315 x 1 335 x 1 365 x 1 395 x 1 405 x 1 415 x 1 425 x 1 435 x 1 450 x 1 PR**(Still have the thicker bar but fuck am I happy with this :D )

http://www.youtube.com/watch?v=8pIVLRbL2Yc 

Block pulls- set up bar on plates so it's an extra 2-3 inches off the ground. 315 x 5 x 5

Dimmel deadlifts: 135 x 6 185 x 5 x 5 (feeling good)

Zercher farmer's walks: set up for a zercher squat, step back, turn right, walk five steps, turn around, walk five steps back, re-rack. 135 x 1 round and said fuck it and went 185 for the next 4 rounds

Thoughts: Today was fantastic. I felt super strong. Let out early from school and had a good lunch then took a 2 hr nap and hit this session and I felt unbelievable. The 450 on the DL really set the pace for the rest of the work out. Absolutely buzzing for the rest of the work out. Grip felt strong. Pulls felt strong. Zercher walks were wicked. Smash up the forearms but such a fun exercise. Finished off HAZMAT OPS training today and will have the exam Monday. 

MON -TUES-WED NOV 13 2013-THU-FRI -SAT -SUN

NUTRITION QUALITY CLEAN—80/20—OFF

HOURS OF SLEEP 8-10+ 6-8 <5

STRESS LOW—MED—HIGH

MOOD/ATTITUDE GOOD – OK – BAD

TRAINING: Conditioning and mobility focused upper.

Conditioning and mobility focused upper.

Cuban rotations: bar x 10 bar x 10

Sand bag clean and overhead toss: 50 pound sandbag- 4 rounds of 0:45, as many tosses as possible.

10,9,8,8 Reps

Floor press: bar x 10 135 x 6 155 x 4 185 x 1 190 x failure PR: 10

Drop to 115.

Floor press superset with barbell rows: Floor press: 135 x 8 Barbell rows: 135 x 8

EMOM for 8 minutes. 

Snatch grip high pulls: bar x 10 65 x 5 95 x 5 x 5, minimal rest between sets.

Short run- 2 x 0.5 miles, 3:30 target time per mile.

1st half mile @ 3.25

NUTRITION QUALITY                           CLEAN—80/20—OFF

 HOURS OF SLEEP                                  8-10+      6-8       <5

STRESS                       LOW—MED—HIGH

 MOOD/ATTITUDE    GOOD – OK – BAD

TRAINING: Conditioning and mobility focused upper

 Snatch grip behind the neck push press:

bar x 10

65 x 6

85 x 4

95 x 8 x 6, 0:30 betwen sets.

Cuban rotations:

bar x 10

bar x 10

Floor press:

bar x 10

135 x 6

155 x 4

185 x 1

190 x failure PR: Hit 8, previous best was only 3

Drop to 100. Floor press superset with barbell rows:

Floor press: 100 x 8 Barbell rows: 100 x 8 EMOM for 8 minutes.

 Sandbag carry/tire flip circuit. Arrange tire and 50 lb sandbag 13 meters apart. -Flip tire down to sandbag -Grab sandbag, sprint back to tire starting point, drop sandbag -10 burpees -Sprint back to tire. Repeat for 5 total rounds, for best time. Time for this was 9minutes and 33seconds. Averaged around 6-7 tire flips

Thoughts: Another great day for me. Continued with the HAZMAT training at school. Really enjoyed this workout. The snatch grip press and cuban rotations really hit my posterior shoulders and upper back. Really enjoy these movements. Supper happy with the 8 reps on the floor press, Im hoping this movement will help bring up my bench numbers. The tire flip and sandbag carry circuit was awesome. With the time change it gets darker earlier so when it was time to hit this part of my session it was completely dark outside and pissing rain. Buckled down and hammered it as best as I could. Love the tire flips and am looking forward to bettering my time on this. Hope you enjoyed this entry. Tomorrow I will post about my nutrition as I only have a LSD run programmed for my training.