New direction in training

Another busy week. My training has been fun lately. I'm doing a bit more crossfit but still keeping the heavy lifting. I went to hassett's jiu jitsu on wednesday to give that a shot. My friend Steve gave me a month free pass to take advantage of and I plan on doing exactly that. Without further ado...

11/12/11 - trained with Big Greg saturday. My calf is still not at 100% here and my lifting reflected that.

Dynamic Warmup and hip prehab

Push Jerk - supersetted with forward sled drag
95 x 5
135 x 5
185 x 5
205 x 5 - calf was talking to me by this point

Power Clean from floor - did these right after each set of push jerks
95 x 5
135 x 5
185 x 5
205 x 5

Overhead Squat
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5
175 x 5 - PR

Romanian Deadlift - pushed the hips way back to emphasize the hips and hamstrings
185 x 10
225 x 10
275 x 10

Met-con
I forget, sorry!

11/14/2011
Dynamic Warmup
Met-con
50 squats, run 330 yards
25 burpees, run 330 yards
40 squats, run 330 yards
20 burpees, run 330 yards
30 squats, run 330 yards
15 burpees, run 330 yards
20 squats, run 330 yards
10burpees, run 330 yards
10 squats, run 330 yards
5 burpees, run 330 yards - did this one outside with steph. It was fun. We had a few people beep at us as they drove by. I forget how ridiculous the workouts can look in public sometime.


11/15/2011

Dynamic Warm up

Back Squat
95 x 4
135 x 4
185 x 4
225 x 4
255 x 4
275 x 4

Overhead Squat - Ab Saw
95 x 10
115 x 10
135 x 8

Met-con - 5 rounds. Reps decreasing each round
Ring L-sit to handstand pushup x 5
Deadlift 225 x 10
Ice Cream Maker x 5
Box Jump x 25

11/16/2011
Brazilian JuJitsu at Hassett's

11/17/2011

Dynamic Warmup

Floor Press SS w/curls
125 x 5
175 x 5
215 x 5
245 x 5
265 x 5
280 x 5 - not too heavy. Floor press is definitely harder then regular bench

Thick Bar Dumbbell Curls 5 x 8-10 reps @ 40lbs/hand

Thick Bar Dumbbell Press SS w/ring pullups
60 x 10
90 x 10
110 x 14
90 x 20

Ring pullups - chest to rings
Bodyweight x 14, 7, 8, 10

Weighted Dips 45lbs x 10, 12 Pullups, 15 Swings 60lbs - back to back. 3 sets

Foods:

8:00 am
Liverwurst
Bone Broth
Brazil Nuts and Almonds (raw, soaked)

10:00 1/2 shake
strawberries
blueberries
banana
Greek yogurt
Raw Milk
olive oil

12:00 pm - other half of shake

3:00pm
Salad with veggies
Hummus
Olive oil based dressing
Chicken drumsticks

6:00 - 10 g BCAA and water

8:00
Pan fried tuna steaks
Salsa - feta cheese, bell peppers, jalapenos, lime juice, tomato, oregano all diced up
Sweet potato with butter