Thursday 31 January

For time:
1000m row

3:50.7 (PR by more than 9 seconds)

Wednesday 30 January

A. Squat clean, build to a tough single
B. Back squat, build to a tough single
+
20 sets for time of:
3 unbroken chest-to-bar pull-ups
+
For time:
100 wall ball shots, 14 to 9′

A. 150 (PR +15) – huge thanks to Pat for technique tips!
B. 240 (PR +5)
+
DNF – got through 11 sets of 3 in just under 10 minutes, then ripped in two spots that still haven’t healed from Sunday and called it there.
+
6:28

Tuesday 29 January

A. Power clean, 3-3-3-3-3 @ 80% effort; :90 rest
B1. Deadlift, 5-3-1; 2:00 rest
B2. Bench press, 10-8-6; 2:00 rest
+
AMRAP in 2:00 of:
Hand-release push-ups

A. 115, 120, 120, 125, 125
B1. 225, 245, 275
B2. 105, 115, 125
+
51

Sunday 27 January

A. High-bar back squat, 12 x 3 @ 60% 1RM (emphasize speed); begin a set every :60
B. 1 squat snatch + 1 squat snatch from knees + 1 squat snatch from mid-thigh, 14 x 1 @ light weights; begin a set every :60
+
21-15-9 for time of:
Goblet squats, 1.5
Pull-ups, chest-to-bar

A. Completed with 145
B. 65×2, 70×5, 75×7 – these felt really smooth today.
+
9:57 – goblet squats were all unbroken; didn’t miss a single CTB but then were mostly singles.

Saturday 26 January

A. Snatch-grip deadlift, build to a 3RM w/perfectly arched back
B. Handstand push-up negatives, accumulate 40 w/:04 descent
+
3 rounds for time of:
25 kettlebell swings, 1.5
25 burpees

A. 155, 175(1) – couldn’t keep the hook grip with the heavier weights.
B. complete
+
12:01. First round of KB swings unbroken, but then shoulders were toast.

Friday 25 January

rest day

8am: 3 boiled eggs with half avocado; blueberries
12pm: chicken tikka masala
630pm: grilled steak; steamed broccoli; roasted sweet potato

Thursday 24 January

A. Deadlift, build to a tough single (not a true max unless everything feels perfect)

B. Press, build to a 12RM
+
4 sets for max reps of:
:20 deadlifts, 55% of A
:20 no push-up burpees
:20 box jumps, 20″
:60 AirDyne
6:00 rest

A. 295 – this was really, really, effing heavy today.
B. 70, 75(8)
+
round 1: 8, 8, 5, 16
round 2: 10, 9, 6, 14
round 3: 10, 9, 6, 15
round 4: 11, 10, 6, 13
(deadlifts at 163)

Wednesday 23 January

A. 1&1/4 high-bar back squats, 3-3-3-3; 2:00 rest
B. DB alternating reverse lunges, 5 x 20 total; :90 rest
C1. Weighted pull-up negatives, 4 x 2-3 tough, 61A1; :20 rest
C2. Pull-ups, chest-to-bar, 4 x max reps in :45; 3:00 rest
+
10-8-6-4-2 for time of:
Hang squat clean, 73% max clean
Knees-to-elbows

A. 165, 175, 185, 195
B. 25, 25, 25, 30, 35
C1. 20, 25, 30, 35(2)
C2. 6, 7, 7, 8
+
9:10 at 105lbs

Tuesday 22 January

A. Power clean, build to a touch-and-go 4RM

B1. Single-leg DB straight-leg deadlift, 4 x 10-12/leg; :60 rest
B2. Bench press, 20-20-15-15; :60 rest
C1. Deadlift, touch-and-go, 10-10-10; :30 rest
C2. Ring dips, 3 x 20 as fast as possible; :30 rest

A. 115, 125×3
B1. 25s for all, 10 per leg each time. These are stupid. I fell over a lot.
B2. 65, 75, 85, 90
C1. 145, 155, 165
C2. Complete. Took about 40 minutes I think.

8:30am: 2 pumpkin banana muffins (356: 15F/50C/11P)
9:30am: workout
11:30am: protein shake with coconut water (190: 1F/23C/23P)
1pm: chicken tikka masala (892: 49F/50C/61P)
7pm: grilled salmon; steamed broccoli; roasted sweet potato (537: 24F/38C/44P)
=total: 1975: 89F/161C/139P - 40%F/32%C/28%P

Chicken Tikka Masala

adapted from: Mark's Daily Apple

Chicken Ingredients:


2-3lb boneless/skinless chicken breasts and/or thighs, cut into bite-sized pieces
2 tablespoons olive oil or butter
1 bunch fresh cilantro, finely chopped (bottom stems cut off)
1 tablespoon fresh lemon juice
1 can coconut milk
6 cloves finely chopped garlic
4 tablespoons finely chopped fresh ginger
1 teaspoon cayenne pepper
1 teaspoon salt
1 tablespoon cinnamon
1 tablespoon chili powder
1 tablespoon turmeric
1 tablespoon ground black pepper


Preheat the oven to 400 degrees Fahrenheit.  Combine all the ingredients in a large baking dish and bake the chicken, covered with foil, for 45-60 minutes.  While the chicken is baking, make the sauce:

Sauce Ingredients:

1/4 cup butter or olive oil or coconut oil
1 large yellow onion, sliced thinly
1 can coconut milk
28 ounces crushed tomatoes in their juice
1 tablespoon fresh lemon juice
3 cloves finely chopped garlic
2 teaspoons paprika
1/2 teaspoon salt
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon cinnamon
1/2 teaspoon garam masala
1/2 teaspoon turmeric

In a large pot, sauté the onions in the oil until golden brown, about ten minutes.  Add the remaining ingredients, mix well, and let simmer 20 minutes, stirring often.  When the chicken has finished baking, add it to the sauce on the stovetop. Simmer for an additional 20 minutes.

Serve over basmati rice. Makes 6 servings.

Holy cow, this is delicious.

Sunday 20 January

A. Overhead squats, 3-2-1; 2:00 rest
B. 3-position squat snatch (from mid-shin, knees, mid-thigh), 12 x 1; begin a complex every :60
+
4 rounds for max reps of:
:60 pull-ups
:60 thrusters, 65
:60 knees-to-elbows
:60 wall balls
3:00 rest

A. 125, 135, 145 (PR +20)
B. 65×2, 70×6, 75×4
+
Round 1: 13, 14, 10, 17
Round 2: 13, 12, 10, 13
Round 3: 13, 12, 10, 14
Round 4: 12, 11, 9, 13
Forearms and shoulders are smoked.

Saturday 19 January

A. Snatch-grip deadlift, 2-2-2-1-1-1 w/PERFECT set-up and arched back throughout; 2:00 rest
B. Handstand push-up negatives, accumulate 35 w/:04 descent
+
10 rounds for time of:
10 Russian kettlebell swings, heavy
10 dips OR 10 hand-release push-ups if you cannot complete 4 unbroken dips

A. 135, 145, 150, 155, 165, 175
B. complete
+
9:26 with 70lb KB and HR push-ups.

Thursday 17 January

A. Deadlift, build quickly to a moderate effort triple
+
“Christine”
3 rounds for time of:
500m row
12 deadlifts @ bodyweight
21 box jumps, 20″

A. 195
+
14:23 at 165

Wednesday 16 January

A. 1&1/4 high-bar back squats, 5-5-3-3; 2:00 rest
B1. Alternating DB reverse lunges, 5 x 24 total; :90 rest
B2. Weighted pull-up negatives, 5 x 1.1.1.1.1, 61A1; :20 rest between singles, :90 rest
+
21-15-9 for time of:
Thrusters, 45
Toes-to-bar

A. 135, 155, 175, 190
B1. 25s for all
B2. 20, 25, 30, 30, 30
+
6:00

Tuesday 15 January

A. Power snatch, touch-and-go, build to a 6RM
B1. Weighted back extensions, 5 x 8-10; :45 rest
B2. Seated DB shoulder press, 5 x 8-10; :45 rest
C1. Russian KB swings, 5 x 20 unbroken tough; :45 rest
C2. Ring dips, 5 x 12 as fast as possible; :45 rest

A. 80
B1. 30, 35, 40(8), 40(8), 40(7)
B2. 25, 30(8), 30(8), 30(8), 30(8), 30(7)
C1. 60, 70, 79, 88(broken 15+5), 79
C2. 3 sets complete on rings; last 2 sets on bars

Sunday 13 January

A. Snatch balance, 2-2-2-2-2; 2:00 rest
B. 1 power snatch + 1 hang power snatch from below the knee + 1 hang power snatch + 1 hang squat snatch, 10 x 1; begin a set every :60
+
AMRAP in 15:00 of:
25 pull-ups, chest-to-bar
50 double-unders
25 knees-to-elbows
50 double-unders
25 toes-to-bar
50 double-unders
AMRAP squat cleans @ 95

A. 65, 75, 85, 95, 95
B. 65 for all
+
12 squat cleans – really impressed with myself that I made it that far!

Saturday 12 January

A. Snatch high pulls, 2-2-2-2-2-2; 2:00 rest
B. Handstand push-up negatives, 30 total reps w/:04 negative; rest as needed
C. Dips, 10 x 5; begin a set every :60
+
AMRAP in 12:00 of:
10 power cleans, 75
10 burpees
8 power cleans, 85
10 burpees
6 power cleans, 95
10 burpees
4 power cleans, 105
10 burpees
2 power cleans, 115
10 burpees

A. 105, 115, 115, 125, 125, 125
B. complete
C. Complete – first set on rings, the rest on the bars
+
1 round + 95lb PC + 2 burpees – that kicked my ass. Burpees suck.

Thursday 10 January

3:00 AirDyne for max calories
8:00 rest
1000m row for time
8:00 rest
21-15-9 for time of:
No push-up burpees over the bar
Power cleans, 75

53 calories
+
4:00.3
+
9:10

That last part was a real challenge today. Ready for a day off.

Wednesday 9 January

A. Back squat, build to a 5RM; rest as needed
B1. DB alternating reverse lunges, 4 x 30 total steps; 2:00 rest
B2. Weighted pull-up negatives clusters, 4 x 1.1.1.1.1, 61A1; :20 rest between singles, 2:00 rest
+
3 rounds for time of:
50 wall balls
25 glute-ham sit-ups

A. 205
B1. 25s for all
B2. 10, 15, 20, 25
+
17:35

Tuesday 8 January

A. 4 snatch-grip deadlifts + 3 power snatches + 2 hang power snatches, 6 x 1; 2:00 rest
B1. Weighted back extensions, 5 x 10-12; :60 rest
B2. Seated DB shoulder press, 5 x 10-12; :60 rest
C1. Good mornings, 5 x 6-8, 33X1; :60 rest
C2. Ring push-ups, 5 x 22 as fast as possible; :60 rest

Had to cut everything short today due to time.
A. 65, 75, 80, 80, 80
B1. 25, 30(11), 30(10)
B2. 20, 25(11), 25(9)
C1. 65, 75(7), 75(8) – still feel like I’m not doing these right
C2. 3 sets complete

Saturday 5 January

A. Snatch balance, 3-3-3-3-3; 2:00 rest
B. Hang squat snatch, 14 x 2 @ 55-75% 1RM snatch; begin a set every :60
+
For time:
25 pull-ups, chest-to-bar
25 back squats, 70% 1RM
25 toes-to-bar
25 back squats, 50% 1RM
25 pull-ups, chest-to-bar

A. 65, 75, 85, 95, 85
B. 55, 55, 60, 60, 65, 65, 65, 70, 70, 70, 70, 75, 75, 75
+
20:43, with 165 then 115 for the back squats. Didn’t miss a single CTB, but they were mostly done in sets of 2.

Friday 4 January

A. Snatch high pulls, 3-3-3-3-3-3 @ 100-120% 1RM snatch; 2:00 rest
B. Push jerk, build to a 10RM touch-and-go (no resetting @ shoulders) in no more than 5 sets
C. Clapping push-ups, 10 x 5-7; rest as needed between sets
+
For time:
25 deadlifts, 135
25 shoulder-to-overhead, 75
800m run

A. 105, 105, 115, 115, 125, 125
B. 95 no problem… Wanted to try heavier, but wrist started hurting again 
C. 7, 7, 7, 7, 6, 5, 7, 5, 7, 7
+
7:46 (subbed 1k row for the run, as there is no 800m course mapped out)

Wednesday 2 January

A. Static ring hold (top of dip position), accumulate 240 seconds
+
For time:
50 no push-up burpee box jumps, 24″
50 AirDyne calories

(7:00 rest)

For time:
1000m row

A. Complete
+
11:43
+
4:00.5 (PR)

Tuesday 1 January

A1. High-bar back squat, 5 x 4-6, 42X1; :60 rest
A2. Weighted pull-up negative clusters, 5 x 2.2.2.2, 61A1; :20 rest between doubles, 3:00 rest
B. Glute-ham sit-ups, 4 x 18; :90 rest
+
For time:
75 hang squat cleans @ 35% 1RM clean

A1. 125, 135, 140, 145, 150(4)
A2. All at 13lbs. Tempo was mostly good, but lost a few of them for no apparent reason.
B. complete
+
DNS. Wrist feels a lot better but not 100% – didn’t want to push it.