Monday

AM
20:00 AirDyne
+
ROM/mobility

PM
A)
Safety bar squat
3-3-3-3-3, 41X1; 3:00 rest
 173, 183, 193, 203, 213

B)
Every :60 for 20:00 (5 sets of each
1st: 6-8 L shrimp squats
2nd: 6-8 R shrimp squats
3rd: 4-6 L unsupported bent-over DB rows, 21X1
4th: 4-6 R unsupported bent-over DB rows, 21X1

 8 across
30, 35, 40(6)x3

C)
3 sets not for time
25 band good mornings
15 glute-ham sit-ups

Complete with green band

Monday

AM

20 mile bike ride with Kellie, from Milford to Loveland and back (~2 hours)

PM
A) Safety bar squat

5-5-5-5, 41X1; 3:00 rest
B) For 10:00
Evens: 10 alternating shrimp squats
Odds: 5 light unsupported bent-over DB rows, 21X1
C) 3 sets not for time
20 band good mornings
15 glute-ham sit-ups

A. 133, 153, 173, 183

B. Complete with 20/hand

C. Complete with green band 

Started out way light on the squats, but the last two sets were very tough. 

Shrimp squats got better and better as I went. Zero issues on the dumbbell rows, these felt great! 

Friday

A. Safety bar squat, 12 x 3 @ 70 bar + chains, 10X1; begin a set every :60
B1. Seated L-arm DB shoulder press, 3 x 5-6, 21X1; :60 rest
B2. Bent-over L-arm DB row, 3 x 5-6, 20X1; :60 rest
+
3 rounds for time:
.4 mile legless Assault Bike
30 air squats
20 DB anchored sit-ups
+
3 sets:
20/side light lying 1-leg banded curls
20/side light seated banded leg extensions

A. complete 

B1. 30, 35(5), 35(5)

B2. 45, 55, 65(5)

+

7:57 (armless)

+

complete with thin black band 

Fully intended to blow off training today after having 2 beers at work, but then found myself at the gym anyway. Didn't feel like doing anything, then convinced myself to sit on a bike and watch regionals, then got really sad that after this week all I'll be doing for weeks is sitting on a bike and wanted to squat while I still can. And then I just ended up doing everything. 

Squats felt better than last week, but still heavy. Felt like I was recruiting my hamstrings more than I ever have, which was kind of weird but not in a bad way. 

Everything else was fine. 

Tuesday 20 May

AM
45:00 AirDyne @ Z1, off bike every 5 for 1 rope climb

PM
A. Squat clean & split jerk gauntlet, begin a rep every :60 starting @ 125 and adding 10 every :60
B. Back squat, build to a set of 20, add 5 from last week
C1. Bent-over DB row w/back in extension & elbows high @ top, 3 x 5-7, 11X2; :60 rest
C2. Ring push-ups, 3 x 18; :60 rest
D. L-sit on parallettes, 6 x :20; rest as needed

AM
complete; much less stressful than last time

PM
A. 185, 195F
B. complete @ 210
C1. 35(7), 40(7), 40(7)
C2. UB, UB, 12/4/2
D. complete

Super happy to match my clean and jerk PR in a gauntlet!  The clean wasn't pretty, but the jerk was good.  Deadlifted 195, but knew as soon as I set up that it wasn't gonna happen.

Ok, back squats are starting to get heavy.  

Elbow height was a little suspicious on the last couple of reps on the second set, so didn't add weight.  

First 3 sets of 0:20 L-sits nice and smooth, but the last 4-5 seconds on the final 3 sets were pretty shaky.  Didn't know I could do 6 x 0:20 though, so that's cool.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Lunch
Broccoli - Raw, 100 g	34	7g	0g	3g	0mg	33mg	2g	3g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 8 oz	220	0g	2g	50g	120mg	400mg	0g	0g
Pre-WO
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Sweet potato - Raw, unprepared (Sweetpotato), 405 g	348	81g	0g	6g	0mg	223mg	17g	12g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 6 oz	165	0g	2g	38g	90mg	300mg	0g	0g
Avocados - Raw, 56.0 g	90	5g	8g	1g	0mg	4mg	0g	4g
Snack
Strawberries - Raw, 151 g	48	12g	0g	1g	0mg	2mg	7g	3g
TOTAL:	1,965	215g	45g	167g	1,480mg	1,612mg	27g	23g

Tuesday 13 May

AM
45:00 AirDyne @ Z1, off bike every 5 for 3 strict pull-ups

PM
A. 1 hang squat clean + 1 split jerk, build to a tough set in 10:00
B. Back squat, build to a set of 20, add 5 from last week
C1. Bent-over DB row w/back in extension & elbows high @ top, 3 x 7-9, 11X2; :60 rest
C2. Ring push-ups, 3 x max in :30; :60 rest
D. L-sit, accumulate 120 seconds in a tough variation

AM
complete; 400-550 cal/hr; all pull-ups unbroken (pronated grip)... last couple of rounds had to pause at the bottom after the second rep for a second or two

PM
A. 180; deadlifted 185 and immediately dropped it
B. complete @ 205
C1. 30(9), 35(9), 40(7) - elbows stopped getting high on the last rep
C2. 20, 15, 14
D. complete; 8 x 0:15 on paralettes

Happy to tie my hang clean PR, and managed my time much better than in the past few weeks (105, 135, 155, 165, 175 with 4:00 remaining, 180, 185F).  The hang clean at 180 was the crispest of all of them, so that's awesome!  

Back squats felt the best they have in the 3 weeks of doing the sets of 20.  I can tell it's getting heavier, but everything felt really strong today.

I think I made a mistake on C2 - did one AMRAP unbroken set of ring push ups with a 0:30 time cap.  The first set of 20 took exactly 0:30.  The second set of 15 took like 0:22 or something, and I jumped down from the rings and didn't even think to get back up for a few more reps (same on the 3rd set).

+
back flip practice :)  Fun day!

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Sweet potato - Raw, unprepared (Sweetpotato), 300 g	258	60g	0g	5g	0mg	165mg	13g	9g
Lunch
Broccoli - Raw, 100 g	34	7g	0g	3g	0mg	33mg	2g	3g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 8 oz	220	0g	2g	50g	120mg	400mg	0g	0g
Pre-WO
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Sweet potato - Raw, unprepared (Sweetpotato), 356 g	306	72g	0g	6g	0mg	196mg	15g	11g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 6 oz	165	0g	2g	38g	90mg	300mg	0g	0g
Avocados - Raw, 62 g	99	5g	9g	1g	0mg	4mg	0g	4g
Snack
Strawberries - Raw, 167 g	53	13g	1g	1g	0mg	2mg	8g	3g
TOTAL:	2,195	267g	47g	172g	1,480mg	1,750mg	39g	31g