DIET: Targeted Ketogenic Diet:
- High GI Carbs Pre and Post Workout (Total carbs
60-100g)
- 2 scoops of whey post workout and 1 during
TESTING: Saturday August 9th - Tuesday August 12th
SATURDAY:
9:00am: 15min of Sauna Stretching
12:30am:
30min foam rolling (VM Emphasis)
USAW Model (O-Lifts) for Warm-Up
Snatch from Above Knee
3x3@95lbs
Snatch from Below Knee
3x3@95lbs
1RM Testing for Deadlift/Bench Press/Weighted Chin-Up
Deadlift: Bench Press: Weighted Chin-Up:
1X1@225 1x1@135 1x1@45
1X1@275 1x1@185 1x1@65
1X1@295 1x1@205 1x1@72.5
1X1@315 1x1@225 1x1@80
8:30pm: 20 min foam rolling forearms and shoulders
10:30pm: Contrast Shower x3 3:1 Ratio (Ghost Pulling Knife
w/hot water)
Sunday,August 10 2008
RECOVERY DAY
Contrast Shower x5 3:1 (Ghost Pulling Knife w/hot water)
Monday, August 11 2008
1:30pm
30 min foam rolling (Quad Emphasis)
USAW MODEL:
Snatch from above the knee
2x2@95lbs
Snatch from below the knee
2x2@95lbs
Snatch from the floor
2x2@95lbs
1RM Testing:
Back Squat:
1x1@135lbs
1x1@185lbs
1x1@205lbs
1x1@225lbs
1x1@230lbs
Push Press:
1x1@115lbs
1x1@125lbs
1x1@135lbs
1x1@140lbs
1x1@145lbs
OH Squat:
1x1@55lbs
1x1@65lbs
1x1@70lbs
1x1@80lbs
1x1@90lbs DNF
1x1@85lbs
1x1@90lbs
1x1@95lbs
7:30pm
Contrast Shower x3 - 3:1 Ratio - (Ghost Pulling Knife w/hot)
Tuesday August 12 '08
RECOVERY DAY
Contrast Shower:
3 min hot/1 min cold - Ghost Pulling Knife Stretch
45 min of foam rolling - Quad Emphasis
Wednesday,August 13 '08
8:30am
USAW Model:
Snatch from above knee:
1x3@95lbs
Snatch from below knee:
1x3@95lbs
Snatch from floor
4x3@95lbs
Front Squat:
1x1@135
1x1@185
1x1@205
1x1@210
Power Shrug:
1x3@205
1x2@225
1x2@275
1x1@295
Glute Ham Raises
max 25lbs + bw
Leg Curl
max 110lbs
Additional Work:
Deadlift Lockout Holds
295 - 15sec,15,12,8
2:00PM
Press
1x5@95lbs
1x1@115lbs
1x1@135lbs
Weighted Pull-Up
1x4@BW
1x2@25lbs
1x2@35lbs
1x1@45lbs
1x1@55lbs
1x1@65lbs
Weighted Dip
1x5@45lbs
1x1@70lbs
1x1@80lbs
1x2@90lbs
1x1@100lbs
1x1@115lbs
1x1@125lbs
Contrast Shower
3minhot/1min cold - Triceps and Quadriceps Stretch