THURSDAY 111229

SLEEP (hrs): 7.5
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: nada
WU: nada
WOD: Rest Day

WEDNESDAY 111228

SLEEP (hrs): 9.0
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: foam roller
WU: rotations
WOD: 3x5
FS 95-95-95
PC 95-95-95
SP 75-75-75

TUESDAY 111227

SLEEP (hrs): 7.5
WATER (7x16oz): 3/7
Fish Oil (Tbs): 6
Multivitamin: 2
Cheats: 4
MWOD: nada
WU: rotations
WOD: 20-min LSD

MONDAY 111226

SLEEP (hrs): 9.0+
WATER (7x16oz): 3/7
Fish Oil (Tbs): 2
Multivitamin: 0
Cheats: 0
MWOD: foam roller
WU: miniWU
WOD: 3x5
Front Squat 95-105-115
Power Clean 95-95-115
Shoulder Press 75-75-85

THURSDAY 111215

SLEEP (hrs): 6.0
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: nada
WU: nada
WOD: 3-mi run (10:00 pace)

WEDNESDAY 111214

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: Mag5
WU: 4 x 5 Kb swings press row squat
WOD: 2 x 10 Kb row / front squat (16kg)

TUESDAY 111213

SLEEP (hrs): 6.0
WATER (7x16oz): 2/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: Mag5
WU: 4 x 5 Kb swings press row squat
WOD: :20/:40 x 8 rounds
2-hand Kb swings (16kg)

Sent from my iPhone

MONDAY 111212

SLEEP (hrs): 6.0 (NFL)
WATER (7x16oz): 6/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 3
MWOD: Mag5
WU: 2 x 5 Kb swings press row squat
WOD: 4 x 10 Kb press (16kg)
4 x 10 2-hand Kb swings (16kg)

Sent from my iPhone

WEDNESDAY 111130

SLEEP (hrs): 7.0
WATER (7x16oz): 6/7
Fish Oil (Tbs): 4
Multivitamin: 2
Cheats: 1
MWOD: foam roller
WOD: MWOD(-)
Double unders: 22-32-9

Sent from my iPhone

TUESDAY 111129

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: foam roller
WOD: push ups pull ups
2 rds 1-2-3-4-5 (green band)
Double unders: 29
1-mile run TT: 7:43

MONDAY 111128

SLEEP (hrs): 6.0
WATER (7x16oz): 6/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: foam roller
WOD: FS 3x5 (135)
Double unders: 5-22-6
K2E: 8-7-6
20" DB step ups: 5-4-3-2-1 (35lbs)*

Hong Kong Disney

SUNDAY 111113

SLEEP: 9.0
WATER (7x16oz): 3/7
Cheats: OMG

SATURDAY 111112

SLEEP: 6.0
WATER (7x16oz): 3/7
Cheats: OMG

FRIDAY 111111

SLEEP: 6.0
WATER (7x16oz): 3/7
Cheats: OMG

THURSDAY 111110

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: OMG
MWOD: nada
WOD: 30-min barefoot run
Double unders: nada

WEDNESDAY 111109

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: nada
WOD: nada
Double unders: nada

TUESDAY 111108

SLEEP (hrs): 6.5
WATER (7x16oz): 5/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: nada
WOD: nada
Double unders: nada

MONDAY 111107

SLEEP (hrs): 9.5
WATER (7x16oz): 6/7
Fish Oil (Tbs): 5
Multivitamin: 4
Cheats: 1
MWOD: foam roller DWU
WOD: DL 5-5-5 (225)

SUNDAY 111106

SLEEP (hrs): 7.5
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 2
Cheats: 1
MWOD: foam roller DWU
WOD: OHS 5-5-5 (115)
15-min TT (1.5 miles)
Double unders: 6-4-4

SATURDAY 111105

SLEEP (hrs): 7.5
WATER (7x16oz): 5/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5+
MWOD: nada
WOD: Rest Day

FRIDAY 111104

SLEEP (hrs): 6.0**
WATER (7x16oz): 5/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 5
MWOD: foam roller DWU
WOD: Rapid Ascent 125-85-125
Double unders: 50 (1:15)
Pull ups: 10x3*

THURSDAY 111103

SLEEP (hrs): 9.0*
WATER (7x16oz): 4/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: foam roller DWU
WOD: Hill sprints 6x100m (~27.0)

WEDNESDAY 111102

SLEEP (hrs): 7.5
WATER (7x16oz): 6/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: foam roller DWU CFWU
WOD: Squat 3x5@135
Press 3x5@95
Double unders: 12-6-4

TUESDAY 111101

SLEEP (hrs): 6.5
WATER (7x16oz): 7/7
Fish Oil (Tbs): 3
Multivitamin: 1
Cheats: 1
MWOD: foam roller DWU CFWU
WOD: 200m run 15 push ups AMRAP10 (5+7 PU)
Pull ups: 7-5-5-5-5*
Double unders: 12-6-10