Wednesday 26 June

30:00 mobility
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30

Super sore from the last two days! Ouch.

Tuesday 25 June

A. 1 1/4 front squat 3, 3, 3, 2, 2, 2; rest 2 min
B. Power snatch; build to a max
+
3 rounds for time:
15 deadlift 225/125
15 back squat 225/125 (from floor)

A. 115, 125, 135, 145, 150, 155(1)
B. 95, 105Fx3
+
9:16, all unbroken

Jumped on being for the day - it looked like too much fun not to.  1 1/4 squats are always terrible.  Power snatch felt off today, even the 95 was ugly.  The 3RFT was a lot of fun - the hardest part was cleaning it, but I was able to do all the squats unbroken so only had to clean it 3 times.

Monday 24 June

Will be on vacation for the next 2 weeks in CA... happy to be back in the gym, but food/alcohol are still on vacation mode.

A. Power clean x1/Hang power clean x2; rest 2 min x6 complexes
+
3 rounds for time:
10 back squat 80% 1rm
Row 350m

A. 115, 125, 130, 135, 135, 135
+
14:22 @190

Power cleans felt REALLY good! I had a hard time getting under it enough on a couple of the hang power cleans, but the cleans from the floor were great.  The back squats were really, really heavy - had to break them all up into sets of 2-3 (and a couple 1s) with short rest.  

Thinking of bouncing between last week's she/being, since it looks like she was on a deload week and I just had 10 days of that!

Wednesday 19 June

On vacation - wanted to check out CrossFit Whistler!

“Daniel”
50 pull-ups
400m run
21 thrusters, 30kg
800m run
21 thrusters, 30kg
400m run
50 pull-ups

28:36 – complete at about 70% “vacation pace”. Switched to ring rows halfway through the last round because of a big rip.  Was hoping they would program something heavy, but it felt good just to do something!

Wednesday 12 June

sleep: 10pm to 6am (no alarm)

7am: eggs, rice, avocado
9am: opt training
1030am: progenex with coconut water
1130am: chicken, rice, sweet potato

-----

21-15-9
Deadlifts, 205
Box jumps, 24″
+
3:00 airdyne for max calories

7:39
+
61 (PR)

Really wanted to try the Regionals workout, and wanted to do something heavy since I haven't touched a barbell in a week and won't for another week, at least.  Happy to beat the time cap, but spent a lot of time walking around waiting to catch my breath.  Definitely could do this under 7:00 if I ever try again.  AD felt horrible, but I paced it pretty well in that I didn't go 100% and flame out after 0:30, like usual.  

Ready for a much-needed vacation!

Tuesday 11 June

sleep: 10pm to 6am (no alarm)

730am: eggs, rice, avocado, kombucha
12pm: cottage cheese and tomato
4pm: opt-she
530pm: progenex with coconut water
7pm: chicken, rice, sweet potato; 2 hard ciders

calories: 2405
protein: 166
carbs: 291
fat: 42

-----

20 min amrap:
200m farmers walk 1.5 pood/hand
20 seconds side plank/side
2 rope climbs

3 rounds + most of the farmers walk

Really happy with the rope climbs!  The 6th one was a little dicey, but still made it up and down without problems.  Side plank was easy and a nice break.  I'm glad I've been practicing rope climbs, otherwise this would have been terrible.

Also, happy that I went 6 weeks with no alcohol.  That's a big accomplishment, but now I'm on vacation free-for-all mode and that cider tastes so good.

Monday 10 June

sleep: 10pm to 8am (tossed and turned all night, woke up with a headache)

9am: cottage cheese
12pm: chipotle bowl: rice, chicken, pico, guac
5pm: opt-she
6pm: progenex with coconut water
730pm: chicken, rice, sweet potato

calories: 1869
protein: 164
carbs: 236
fat: 31

-----

A. HSPU kipping practice 10-15 min
B. Weighted chin up clusters 1.1.1.1.1×6; rest 15 sec/rest 3 min
C. Bent over thumbs down reverse flies; 12-15×4; rest 2 min

A. complete, got several sets of 3
B. +5 for 3.5 sets, then just bw for 2.5 sets
C. 5, 8, 10(13), 10(11)

It is painfully obvious how crappy I feel after the weekend of poor food choices.

HSPU felt good today! It's getting easier to keep my feet on the wall at the top of each rep.  Weighted pullups were challenging and had to dump the weight midway through.  Part C was weird.

Friday 7 June

AM:
800m sled drag (+100lbs), not for time

Thursday 6 June

sleep: 10pm to 615am (no alarm)

7am: cardio/skill session
9am: eggs, rice, avocado
1030am: cottage cheese and cantaloupe
1pm: tuna, avocado, bell pepper, acv
430pm: opt-she
530pm: progenex with coconut water
630pm: chicken, rice, sweet potato

calories: 2082
protein: 169
carbs: 264
fat: 42

-----

AM:
for 30:00
AMRAP butterfly pullups (between 3-6; usually 4)
200m run @ 90%
200m walk back

PM:
Airdyne 30 seconds @100%
rest 2:30
x12
(rest 5 min bw sets 4/5, 8/9)

16, 16, 16, 15
15, 15, 14, 13
15, 15, 15, 14 calories

Really enjoyed the morning session - felt like I got in a good workout without working too hard.  Butterfly kip is feeling better, if only for a few reps - looking forward to these getting better.  Mentally was not interested in the AD sprints today, and it showed.  Ugh.

Wednesday 5 June

sleep: 1030pm to 6am (alarm)

630am: cardio/skill session
8am: eggs, rice, avocado
11am: cottage cheese and strawberries
1pm: tuna, avocado, bell pepper, acv
4pm: opt-she
530pm: progenex with coconut water
630pm: chicken, rice, sweet potato

calories: 2050
protein: 168 
carbs: 258
fat: 41

-----

AM:
5 rope climbs, not for time
+
0:30 row @ 50% (slower than 2:40)
0:30 row @ 85% (faster than 2:10)
x20

PM:
A. HS hold; amsap unbroken x5; rest 1 min
+
5 rounds for time:
5 wall walks (for quality)
30m front rack walking lunge 65#

A. 75, 66, 64, 64, 62 seconds
+
16:11

Finally figured out better rope climb technique (thanks to Mike McNaughton)!  The MAP session on the rower is much more challenging than on the airdyne... probably because I can see exactly how fast I am going, rather than rating it by feeling.  PM session was hard on my wrists.  Walking lunges wouldn't have been so bad, except I had a hard time holding on to the bar in the front rack position.  This was much worse than I was expecting!

Tuesday 4 June

sleep: 10pm to 6am (alarm)

630am: cardio/skill session
8am: eggs, rice, avocado
1130am: tuna, avocado, bell pepper, acv
230pm: cottage cheese and strawberries
430pm: opt-she
630pm: progenex with coconut water
730pm: chicken, sweet potato, rice

calories: 2095
protein: 168
carbs: 263
fat: 44

-----

AM:
10:00 double under and hspu practice
+
0:30 AirDyne @ 50%
0:30 AirDyne @ 85%
x20

PM:
A. Push jerk; 5 reps on the min for 10 min – moderate load TnG
B. Weighted chin up clusters 1.1.1.1.1×5; rest 15 sec/rest 3 min
C. Bent over barbell rows; 3-4×3; rest 2 min
D. Weighted dips; 1-2×5; rest 2 min

A. complete with 95lbs
B. all sets +5lbs
C. 105, 110, 115
D. +10, +15, +20(1), +20(1), +20(1) (PR+5)

Finally got a couple of sets of consecutive hspu this morning.  I used to be able to do these... not sure what happened.  Push jerks felt good today - perhaps 95 was a little too easy.  Weighted chin ups did not feel good - the first 2 reps of each cluster were fine, but the last couple of reps were a struggle.  Ring dips felt really good - happy with how these are progressing!

Monday 3 June

sleep: 10pm to 6am (no alarm)

rest day

7am: bacon, eggs, avocado
12pm: spinach, tomato, salmon, chicken, dressing
6pm: steak, broccoli, kombucha, almond butter
8pm: cottage cheese and strawberries

calories: 1827
protein: 166
carbs: 87
fat: 92

Sunday 2 June

sleep: 10pm to 6am (alarm)

630am: 30:00 z1 run
730am: eggs, rice, avocado
930am: opt-she
11am: progenex with coconut water
1130am: chicken, rice, sweet potato
6pm: gf naked pizza; kombucha

-----

30:00 z1 run (2.58 miles in 31:04 = 12:02 pace)
+

A. Split jerk; build to a max
B. Push press 5×5; rest 90 seconds
C. Amrap sets of 5 unbroken dips in 4 min; rest 4 min x2

A. 165
B. 105, 110, 115, 120(4), 120(4)
C. UB ring dips: 5, 5, 5 + 5, 3, 5

Arms and shoulders are pretty tired - had a hard time with the jerks and push presses.  Unracked 170 and knew it wasn't going to go up, so called it at 165 for the day (10 less than 1RM).  Dips, on the other hand, were awesome!  5 unbroken dips is my max, so obviously I was excited that I did 5 sets of 5 in total.

Saturday 1 June

sleep: 10pm to 7am (no alarm)

weight: 165.3

730am: z1 run
830am: eggs, rice, avocado
10am: opt-she
12pm: progenex with coconut water
1230pm: chicken, rice, sweet potato
5pm: salmon, broccoli, kombucha
7pm: cottage cheese and strawberries

calories: 2144
protein: 171
carbs: 286
fat: 38

-----

30:00 z1 run (2.58 miles in 31:03 = 12:02 pace)
+

A. Clean deadlift; 5, 4, 3, 2, 1; rest 3 min
B. TnG Power snatch; 10, 8, 6, 4, 2; rest 90 sec
C. 30 squat clean for time 70% 1rm

A. 195(5), 225(4), 245(3), 255(2), 285(1 – PR+10)
B. 85(10), 90(7), 90(6), 95(4), 105(1)
C. 6:35 @ 115lbs (0:13 faster than last time)

Thumbs are trashed from all the hook-gripping.  Snatches and cleans felt really good (form-wise) until I got tired, then form started to break down as usual.  Really wanted to TnG more of the 30 squat cleans for time, but that wasn't happening.  It's not that heavy, don't know why I have such a problem with it.