Tuesday 2 April

7am: 60:00 walk

5pm: opt-she

A. Deficit deadlift (2-3″ platform) @31×1, 2, 2, 1, 1; rest 2 min
B. Push jerk; build to a tough triple
C. Amrap strict dips x5; rest 1 min
D. 7 burpees AFAP x5; rest 1 min

A. on 55lb plate: 275(2), 280(2), 285(1), 290(1)
B. 145(3), 150(2)
C. 6, 4, 3, 3, 3 on the bars
D. complete

Deadlifts felt good today - ready to hit a big PR soon, hopefully.  Push jerks felt okay - the hardest part is always returning it to the front rack position.  Dips felt good for the first round, then got progressively harder and harder.  Burpees felt really fast; no complaints here.

Tuesday 26 March

3pm training:

A. Deficit deadlift (2-3″ platform) @31×1, 2, 2, 2, 2, 2, 2; rest 2 min
B. Split jerk; build to a tough single
C. Wall walks; 5 perfect reps not for time x4; rest 90 seconds
D. Bench press with chains 5-6×3; rest 2 min

A. 225, 235, 245, 255, 265, 275
B. 165, 180Fx2
C. complete (by the way, what’s a perfect rep?)
D. plus chains: 79, 84, 89(5)

Everything felt heavy today.  One of the missed jerks was really close - threw it over my head, just didn't catch it.

Monday 18 March

sleep: 9pm to 7am (no alarm)

730am: bacon and eggs with half avocado

12pm: grilled steak; steamed broccoli; roasted sweet potato

5pm: opt-she

630pm: 23g progenex with coconut water

8pm: grilled salmon; steamed broccoli; roasted sweet potato

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A. Deficit deadlift (2-3″ platform) @31×1, 3, 3, 3, 2, 2, 2; rest 2 min
B. Split jerk 2, 2, 1, 1; rest 2 min
C. TGU; 3 tough reps/arm x3; rest 1 min bw arms
D. Bench press with chains 6-8×3; rest 2 min

A. (on 55lb plate): 205(3), 225(3), 245(3), 265(2), 275(2), 275(2)
B. 145(2), 155(2), 165(1), 175(1) – PR +30
C. 40, 45, 53
D. (+ chains): 75(8), 80(7), 80(6)

Felt really good to throw around some heavy weights today.  DL got heavy fast (big difference between 265 and 275).  Split jerks felt good (so much better than the behind the neck jerks).  Started too light on TGU - only the 53 was challenging.  Chains felt heavy.

Tuesday 12 March

sleep: 1030pm to 430am (no alarm)

8am: 3 boiled eggs with half avocado

930am: opt-she

1130am: 23g progenex with coconut water

1230pm: roasted chicken and sweet potato

7pm: grilled steak; steamed broccoli; roasted sweet potato

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A. Deficit deadlift (2-3″ platform) @31×1, 3, 3, 3, 3, 3, 3; rest 2 min
B. Behind the neck split jerk; build to a max
C. KB snatch; 10 unbroken/arm; x3; rest 1 min bw arms
D. Bench press with chains 8-10×3; rest 2 min

A. 185, 205, 215, 225, 235, 250
B. 160, 165F – we need jerk boxes!
C. 25, 35, 45 – these are fun!
D. Plus chains: 64, 74(9), 74(8)

Tuesday 5 March

sleep: 1030pm to 530am

630am: 3 boiled eggs with half avocado

730am: opt-she

9am: 23g progenex with coconut water

10am: grilled chicken with roasted sweet potatoes

1pm: walnuts

6pm: bacon; avocado; tomatoes; mayo; sweet potato fries; 2 ciders

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SHE
A. Deficit deadlift (2-3″ platform) @31×1, 4, 4, 4, 3, 3, 3; rest 2 min
B. Behind the neck split jerk 5, 4, 3, 2, 1; rest 90 seconds
C1. TnG power snatch 5, 5, 5; rest 1 min
C2. Bench press with chains 10-12×3; rest 1 min

A. 185(4), 205(4), 215(4), 225(3), 235(3), 245(3)
B. 105(5), 115(4), 120(3), 125(2), 145(1)
C1. 85, 90, 95(4+1)
C2. with the fat chains – 44lb bar (12), 64(12), 74(9)

Tuesday 26 February

sleep: 11pm to 730am (no alarm)

8am: 3 boiled eggs with half avocado

9am: opt-she

11am: 23g progenex with coconut water

12pm: roasted chicken with sweet potatoes

6pm: 2 margaritas; chips and salsa; tacos

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A. Deficit deadlift (2-3″ platform) @31×1, 4, 4, 4, 4, 4, 4; rest 2 min
B. Behind the neck push jerk 5×5; rest 90 seconds
C1. TnG power clean 10, 10, 10; rest 1 min
C2. Ring dips; 15 for time x3; rest 1 min

A. (On 55lb plate) 165, 185, 195, 205, 215, 225
B. 85, 95, 105, 115, 120
C1. 95, 105, 115(broken 6/3/1)
C2. Complete; did not time

Tuesday 19 February

sleep: 12am to 8am; terrible quality

830am: 20:00 run at z1

9am: 15g sfh with coconut water

930am: opt-she

11am: 30g sfh with coconut water

1pm: baked chicken thighs with roasted sweet potato

5pm: 3 glasses cider; gf pizza

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A. Deficit deadlift (2-3″ platform) @31×1, 6, 6, 6, 4, 4, 4; rest 2 min
B. Behind the neck push press 5×5; rest 90 seconds
C1. TnG deadlift 15-20×3; rest 1 min
C2. Ring push ups (perfect reps) 20 for time x3; rest 1 min

A. (on 55lb plate) 115(6), 145(6), 165(6), 195(4), 205(4), 215(4)
B. 75, 85, 95, 105, 115
C1. 145(20), 155(20), 165(17)
C2. 20 (unbroken), 12/8, 12/8

Tuesday 5 February

A. Deficit deadlift from 2-3″, 5-5-5-3-3-3, 31X1; 2:00 rest
B. Behind the neck push press, build to a 5RM
C1. Deadlift, touch-and-go, 4 x 15-20; :60 rest
C2. Ring push-ups, 4 x 20 as fast as possible; :60 rest

A. on 55lb plate: 145, 165, 185, 205, 215, 225
B. 115 – probably could have gone a little heavier, but I lost interest when I smacked the bar into the back of my neck.
C1. 135, 145, 155, 165(15)
C2. complete; first set of 20 unbroken (PR), then 18/2, then 10/5/5 for the last two sets.

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8am: 3 hardboiled eggs with half an avocado

1130am: sfh with coconut water

1230pm: chicken with pesto; cucumber and tomato salad

630pm: sauteed chicken with steamed broccoli