Saturday

AM
30:00 AirDyne @ Z1, off every 5:00 for :20/side star plank

PM
A. DB rear foot elevated split squat, 1 x max reps/side up to 8 @ .33 bwt/hand, 30X0
B. Close-grip bench press, build to a max for the day
C. CTB pull-ups, 4 x 7-10 unbroken; rest as needed
+
3 sets for even times:
24 AirDyne calories
3 rope climbs
12 burpees
3:00 walk rest
+
10:00 AirDyne @ Z1

AM

complete

PM
A. 8/8 @ 55/hand 

B. 155, 165Fx1, 160Fx1

C. 10, 10, 10, 7

+

4:41

4:43

4:48

+

complete 

Ugh it was SO HOT today, everything felt sluggish and gross. Better get used to it... 

Split squats weren't really challenging, but my knee really hates these (even with knee sleeves on) when it's the elevated leg and the knee is maximally flexed at the bottom. Hopefully this was just for testing, I really don't want to do these again until my knee is fixed. 

155 bench was EASY. Perhaps made too big of a jump to 165, it wasn't even close. Maybe could have gotten 160 if I tried that first, almost had it but Cody helped. 

Started each set of CTBs with a max set of butterfly, then reset as needed without dropping off. 5ish is getting to be fairly consistent. Hit 7 in rhythm on the 3rd set! But then the last set was a disaster with no rhythm at all. I think I forgot how to kip normally, butterfly is feeling much more natural. 

Happy that my times were pretty even on the rope climb piece, normally I drop off really badly with that many rope climbs. Only the very last climb got dicey, I hung out 1' from the top for a really long time...

Thursday 26 December

3 rounds, not for time:
12 alternating pistols
25 abmat sit-ups
25 back extensions
+
A. DB RFE split squats, 3 x 6/leg @ 30X1, rest 0:60 between legs
+
0:30 AirDyne @ 100%
rest 3:30
x4

complete - used bees knees for pistols, but they were cutting off circulation on the sit-ups.  and they're a little too tight to easily pull up/down.  hmmm.
+
A. complete with 55/hand - kept the bees knees on for these, but don't think it really made a difference.
+
complete

Thursday 19 December

A. DB RFE split squat, 4 x 6/leg @30X1; rest 0:60 between legs
+
8 sets of:
0:20 AirDyne @ 100%
Rest 2:40 (rest 6-7:00 between sets 4/5)

A. Complete with 55s - these are always terrible.  balance was a little off on the left leg today.
+
Complete.  Took quite a few minutes to recover after the last one.

Wednesday 14 August

AM:
30:00 AirDyne @ z1

PM:
A. HPC x 1/FS x 3 – build to a tough 3 in the FS in 10 min
B1. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 1 min
B2. BB rear foot elevated split squat @ 3011; 4-5 x 4; rest 1 min
+
3 sets:
12 tough American Swings
AD sprint 20 sec max effort
rest walk 3:30
+
3 sets:
12 no push up burpee box jump – 14″ AFAP
AD sprint 15 sec max effort
rest walk 3:30

A. 160 (PR +5 for HPC)
B1. +5(2), +5(3), +7.5(2), +7.5(2)
B2. 93, 98, 103, 108
+
complete with 70lb KB
+
complete

Wednesday 7 August

A. HPC x 1/FS x 5 – build to a max in the complex in 10 min
B1. SA row @ 2010; 10-15/arm x 3; rest 30 sec
B2. BB rear foot elevated split squat @ 3010; 5-7/leg x 3; rest 30 sec
+
5 sets:
10 unbroken American Swings
AD 20 sec max effort
rest walk 2 min b/t sets

A. 155 (PR +10 for PC, PR +20 for HPC) - 155 felt awesome.  Failed 165, backed off to 160 and failed that too.  Soon!
B1. 25, 30, 40 - started out too light
B2. 85, 94(7R/6L), 94(7/7) - could have gone a little heaver, but balance wasn't 100% today
+
complete with 70 – this was terrible.  Felt super nauseous and dizzy for like 20 minutes after.  2 minutes was not enough rest.

Saturday 6 July

Finally back in Cincinnati after a fantastic vacation!

sleep: 1am to 9am

10am: eggs, avocado, rice
11am: opt-she
1230pm: progenex with coconut water
2pm: chicken, rice, sweet potato
7pm: tilapia, rice, pico de gallo

calories: 2047
protein: 168
carbs: 247
fat: 40

-----

A. Snatch balance; 3×3; rest 2 min
B. Back squat; 6, 1, 6, 1, 6, 1; rest 3 min
C. Rear foot elevated DB split squats @22×1, 6-8×4/leg; rest 1 min bw legs

A. 85, 95, 105
B. 145(6), 175(1), 165(6), 195(1), 175(6), 215(1) – started way too light
C. 30, 35, 40, 45(6)

Feeling refreshed and super motivated after taking the last 3 weeks off/vacation mode.  Snatch balances felt good, but lost my balance on the second rep at 105.  Started way too light on the back squats.  Split squats sucked, as usual.

Sunday 21 April

sleep: 12am to 8am (no alarm)

weight: 168

9am: eggs, rice, avocado

11am: opt-she

1pm: bacon and eggs with sweet potato

6pm: roasted chicken (legs and thighs); kombucha

8pm: strawberries

-----

A. Build to 1/3 bodyweight in each hand and perform 1 amrap set @30×0 tempo rear foot elevated split squat
B. Take 10% of CGBP from yesterday and perform 1 amrap set @30×0 tempo on each arm of:
-Elbow on knee external rotation
-Powell Raise
+
“Karen” (14lbs to 10′)

A. with 55/hand: 7R/7L (previous testing = 6R/7L, same weight)
B. with 15lbs:
-external rotation: 9R/10L (previous testing = 8R/8L, same weight)
-powell raise: 7R/6L (previous testing = 5R/5L, same weight)
+
12:03 (previous testing = 11:39)

I hate wallballs.  Especially wallballs to a 10' target.  I had an easier time hitting the 10' target today than in December, and the first 100 actually felt pretty good, but the last 40 felt almost impossible.

Saturday 8 December

A. DB Bulgarian split squat, 1 x AMRAP w/33% bodyweight in each hand, 30X0; rest as needed between legs
B. DB external rotations, 1 x AMRAP @ 10% of yesterday’s close-grip bench max; rest as needed between arms
C. Powell raises, 1 x AMRAP @ 10% of yesterday’s close-grip bench max; rest as needed between arms
+
For time:
150 wall balls, 14 to 10′

A. With 55s, 6R/7L
B. with 15, 8R/8L
C. With 15, 5R/5L (just getting into position was comical)
+
11:39. A few didn’t quite make it to 10′… Oops. In the open WOD, got 143 in 12 minutes, so I’ll call that a success.

Tuesday 27 November

A. High-bar BB Bulgarian split squats, 4 x 6-8/leg, 3011; :90 rest between legs
B1. Weighted pull-up, 3 x 1 tough; :10 rest
B2. Strict pull-ups, 3 x max, 1010; :10 rest
B3. Clapping push-ups, 3 x max; 2:00 rest
+
For time:
75 toes-to-bar, must be done in sets of at least 5

A. 95 for all sets (8R/7L, 7R/6L, 6R/6L, 6R/5L)
B1. 5, 7.5, 10 (mixed grip, used a miniature kip)
B2. 2, 2, 1 (mixed grip)
B3. 5, 4, 6 (really silly)
+
8:05, 15 sets of 5 (destroyed previous time of 22:57)

Wednesday 15 August

930am:
A. bulgarian split squats, 3x 8, 32X1; :90 rest between legs: all sets with 25lb dumbbells
B. weighted pullups, 3-3-3-3; 2:30 rest: 2.5, 5. 7.5(1), 7.5(1)
C. tabata situps (anchored, with abmat): 92 (high 14, low 10)

1045am: eggs scrambled with chicken, broccoli and sweet potato

1230pm: salad with tons of veggies; olive oil and balsalmic

6pm: wine; cheeseburger (no bun); apple slices; more wine

10pm: cider, spinach and artichoke dip with tortilla chips

Sunday 15 July

3x (5 dumbbell push presses at 35lbs + 5 Bulgarian split squats with 20lbs on each leg)
+
3x 5 manmakers with 20lb dumbbells

cheats: corn tortilla chips, corn tortillas, margaritas

Monday 2 July

A. Hang squat snatch, 10 x 1, begin a rep every minute:  73, 83, 83, 88, 88, 93, 100, 100, 100, 100 (PR by 17lbs!)
B. Bulgarian split squats, 4 x 6/leg, 31X1; :60 rest between legs: complete with 25lb dumbbells
C. Pull-ups, COVP, 3 x 1-5 ladders


alcohol: sangria