Wednesday 20 November

3 sets not for time:
10-20m handstand walk
muscle up transition work
8/arm KB snatch
+
A. 1 hang squat clean + 1 power clean + 1 split jerk, 6×1, rest 2:00
B1. Behind-the-neck split jerk, 3×1, rest 1:30
B2. weighted pull-ups, 3x 2-3, rest 1:30
+
AMRAP in 6:00
5 ring dips
10 pull-ups

complete; used the small black band for MU transition work; used 35lb KB for snatches
+
A. 135, 145, 155, 155(failed PCx2), 145, 145 - wtf was wrong with my power clean today??
B1. 145, 155, 165 - once I got over the fear of dropping the weight on my neck, these weren't too bad
B2. +5, +7.5, +10
+
3 rounds + 5 dips. dips mostly singles. all pull-ups unbroken!

Wednesday 23 October

A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Double-Unders x 40-50 reps
Toes to Bar x 10 reps

B.
Five sets of:
In 30 seconds or less, perform:
Clean & Jerk x 3 reps
(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)
Rest 2 minutes and 30 seconds between sets.

C.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-7 – 4 reps @ 85-90%
Rest 2-3 minutes between sets.

D.
For time:
100 Stationary Dips
(ladies – 70 stationary dips)

A. complete; worked on MU progressions and jumping MUs.  not feeling close today.
B. complete @ 135; did PC+SJ.  Hate power cleans, but didn't think I'd have enough time to squat clean three times under the time cap.
C. 200(5), 226(3), 240(1), 230(4)x4 - these felt HEAVY today.  the third rep of the 4 was always a little iffy.
D. 11:51 - ouch.  did 3 every 0:20 until 36, then 2 every 0:20 to finish with longer water breaks at 40, 50 and 60.

Tuesday 15 October

2 sets not for time:
50 double-unders
10 toes-to-bar
10/6 muscle-ups
+
A. 1 halting snatch-grip deadlift + 1 hang squat snatch + squat snatch, 6 x 1; 2:00-3:00 rest
B1. Snatch-grip Romanian deadlift, 3 x 4-5, 4021; :90 rest
B2. Strict handstand push-ups, 3 x AMRAP; :90 rest
+
For 12:00:
Evens: 6-8 weighted stationary dips, 2011
Odds: 6-8 weighted supinated-grip pull-ups, 6-8, 21X0

Complete-ish; cut down the number of double unders; worked on MU progressions and jumping MUs.  Suffered an unfortunate rip that cut the MU practice short; feeling really good about these lately!  SOON.
+
A. 85, 95, 105, 110(F.1), 110, 115(1.F) - not aggressive today
B1. 134, 145(4), 145(4) – poor thumbs.
B2. 2, 3, 2 – surprising! I think I can officially do more strict HSPU than kipping.
+
unweighted bar dips: 6, 6, 4, 4, 4, 4
unweighted strict pullups: 3 for all rounds

REALLY happy with how much easier bodyweight/gymnastics movements are becoming.  Thumbs up.

Wednesday 18 September

A. Jerk balance, 3 x 3; 2:00 rest
B. Split jerk, 3-2-2-1-1-1-1-1 @ 60-70-80-90+% for all singles; 2:00 rest
+
For 30:00:
1st: 10/6 strict handstand push-ups
2nd: 15/10 bar dips
3rd: 10 pull-ups

- shoot for no misses and crisp reps over PRs on the split jerk- like last week, adjust gymnastics reps to the highest number you’re confident you can hit across all sets

A. 65, 75, 85
B. 110(3), 130(2), 150(2), 165(1)x5 (failed the last one) – none of these qualifies as a crisp rep.  don't know what happened to my split jerk :(
+
modified to:
1 kipping HSPU
5 bar dips
5 pullups
…
this was terrible. failed a lot of HSPU and dips.  got 5 rounds of HSPU then failed the last 5 rounds.  lost the dips somewhere in the middle, finished with 3-4 each round (with one round of 1 somewhere in there... oops).  all pullups unbroken, and seem to have regained some semblance of a kip.  shoulders are smoked.  frustrating day.

Wednesday 4 September

A. Jerk balance, 3 x 3; rest as needed
B. Split jerk, build to a max for the day in no more than 15:00
+
For 16:00:
Evens: 2-3 weighted pull-ups
Odds: 10/7 ring or bar dips, 10X1
+
For time:
70/60 wall walks, start the clock and row for 2:00, each cal rowed = 1 wall walk (so… if you hit 70/60 cals in 2:00, your time is 2:00… if you hit 55 cals in 2:00, then your clock continues running until you complete 15/5 wall walks for a total of 70/60 cals + wall walks)

A. 65, 75, 85
B. 180, 190Fx2
+
complete-ish. struggled with the last 4 rounds. pullups: +5(2), +5(2), +5(2), +5(1), bw(3), bw(2), bw(2), bw(1)
bar dips: 7, 7, 5, 4, 4, 3, 3, 2
+
7:55 (39 calories + 21 wall walks) - held the row at 1:48-1:51 except for a few seconds around 1:15 in, when I edged up to 1:58 but quickly brought it back down. nice to throw up a competitive score on one of these metcon pieces, since they usually end disastrously.

Sunday 4 August

row 500 m
rest 1 min
10-1:
Hang Power Clean – 85#
Bar Dips
rest 1 min
row 500 m

total time = 19:16
Row 1: 1:58.7
Row 2: 1:55.6
Bar dips felt great through the round of 6, then suddenly they did not.  Mostly singles from 5-1.  HPC all easy and unbroken.  Row felt super taxing today (both the first and second 500s).

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.

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.

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

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.

Saturday 1 December

A. Clean-grip deadlifts, build to a max; rest as needed
B1. Close-grip bench press, 4 x 4-6, 30X0; :60 rest
B2. Weighted pull-ups, mixed grip, 4 x 2-3, 21X0; :60 rest
B3. Weighted dips, 4 x 2-3, 21X1; :60 rest
B4. BB bent-over row, 4 x 8-10, 21X0; :60 rest
C. DB walking lunges, 3 x 30 unbroken & deliberate steps; :60

A. 275 (PR +40). Since this beat my mixed grip deadlift PR, I had to try that at the end: 305 (PR +35)
B1. 95, 105, 115(5), 115(5)
B2. All unweighted, consistently can get 2 strict but need a baby kip on the 3rd
B3. 2.5(2) for all
B4. 65, 75, 85, 95(8)
C. 25s, 30s, 30s

I’ll call that a good day 

Saturday 24 November

A1. Clean-grip deadlift, 5 x 3-4, 22X1; 2:00 rest
A2. Weighted dips (ring or bar), 5 x 3-4, 21X1; 2:00 rest
B1. DB Russian step-up, 3 x 12 w/left leg; :00 rest
B2. DB Russian step-up, 3 x 12 w/right leg; :00 rest
B3. DB back extensions, 3 x 8-10; :60 rest
C. Front leaning rest on rings, accumulate 240 seconds w/perfect positioning

A1. 175, 185, 195, 205, 225 - these felt a lot easier this week than they have in the last couple of weeks.
A2. Bar dips: 10, 15, 20, 25, 30(3) – PR+10 - really happy with how much better my dips have gotten.
B1/B2. 30s for all – much better than last week
B3. 20(8) for all. Rough combination - lower back was not happy.
C. Complete, 8x 0:30 - also happy with how much easier this is getting.

Saturday 13 October

sleep: 9pm to 730am

food: whole30 compliant, except for the rest of the bacon this morning

workout:
10:00 @ steady pace of:
200m run
15 air squats
15 sit-up
+
A. Clean & jerk, 20:00 technique work: worked up to 113, focused on catching the bar better and getting deeper in a split jerk.
B1. Thruster, 4 x 8 continuous, add weight each set; :60 rest: 85, 90, 95, 100
B2. Weighted pull-ups, pronated grip, 4 x 2-3, 21X0; 3:00 rest: all sets of 3, unweighted with minimal kip
C1. Barbell walking lunge steps, 4 x 12 tough; :10 rest: 100, 125, 145, 155
C2. Dips, strict unweighted, 4 x :90; :60 rest: 11, 9, 8, 8 (bar dips)

grocery:
$17.76 at Whole Foods (borsari salt, dry mustard, poppy seeds, lemon)
$19.99 at Trader Joe's (chicken, celery, pumpkin pie spice)
$56.62 at Costco (deodorant, smart water, laundry detergent, grapes, broccoli, spinach)

Saturday 6 October

sleep: 1030pm to 745am

9am:
Warm-up:
5 sets w/partner:
3 wall walks
AMRAP (-1) pull-ups, chin-over vertical plane (4-5 each time)
400m run @ 95% effort (more like 75% effort)
rest while partner goes
+
A. Clean & jerk, 20:00 technique work (set-up, receiving position, split footwork, touch-and-go, etc. - pick one aspect according to individual needs and work it): worked up to 120 with perfect form
B1. Thrusters, 3 x 10 continuous (no pausing), add weight each set; :60 rest: 65, 75, 85
B2. Weighted pull-ups, 3 x 2, 21X0; 3:00 rest: belt + 2.5
C1. DB walking lunge steps, 3 x 10 tough; :10 rest: 50s, 55s, 60s
C2. Dips, 3 x max reps unweighted; :60 rest: 6, 4, 5 (bar dips)

12pm: bacon and eggs scrambled with sweet potato

430pm: macadamia nuts; wine

7pm: baked chicken with butternut squash, carrots and onion

grocery:
$7.99 at Whole Foods (bacon)
$43.87 at Trader Joe's (coffee, tea, coconut oil, spinach, onions, chicken, sweet potatoes, bacon, bell peppers)

Saturday 29 September

sleep: 1130pm to 730am

930am:
A1. Clean-grip deadlift, 3 x 2-3, 22X1; 2:00 rest: 195, 210, 225
A2. Weighted dips, 3 x 2-3, 20X1; 2:00 rest: 10, 15, 20
B1. Front squat, 3 x 3-4, 30X1; 2:00 rest: 125, 140, 155
B2. Weighted pull-up, 3 x 2-3, 21X0; 2:00 rest: 5(2), 5(2), 5(2)
+
For time:
100 walking lunge steps: 2:50

1pm: eggs scrambled with chicken, broccoli and sweet potato

7pm: wine; macadamia nuts; grilled steak; steamed broccoli

grocery:
$46.10 at Costco (perrier, steak)

Sunday 23 September

sleep: 12:30am to 7:30am

11am:
For time:
100 walking lunge steps
90 glute-ham sit-ups
80 double-unders
70 hip extensions
60 double-unders
50 burpees
40 row calories
30 AirDyne calories
20 pull-ups
10 dips, bar
=38:07
This was horrible.  Dizzy, sluggish, nauseous chipper.

2pm: eggs scrambled with chicken, broccoli and sweet potato

6pm: paleo fried eggplant with tons of meat sauce

Tuesday 18 September

sleep: 10pm to 730am

9am:
A1. Shoulder press, 8-8-6-6-4, 12X2; :90 rest: 65, 70, 75, 80, 90 (PR)
A2. Weighted pull-up, pronated, 5 x 2-3, 22X0; :90 rest: bw(3), 2.5(2), 2.5(2), 2.5(2), 2.5(2)
B1. Bar dips, strict & deep, 7 x max (-1), 2010; :45 rest: 5, 4, 4, 3, 4, 3, 3
B2. Knees to elbows, 7 x 10; :45 rest: complete
C. Glute-ham raises, 3 x 5, 20X0; :90 rest

11am: coconut water

12pm: eggs scrambled with chicken, broccoli and sweet potato

6pm: macadamia nuts; guacamole beef

Saturday 15 September

sleep: 1030pm to 645am

930am:
A1. Clean-grip deadlift, 5 x 4-5, 32X1; 2:00 rest: 155, 165, 175, 180, 190
A2. Weighted dips, deep, 5 x 2-3, 20X1; 2:00 rest: 10, 12.5, 15, 17.5(2), 17.5(2)
B1. DB push press, 3 x 10-15, 1010; :60 rest: 30, 35, 40(13)
B2. Kettlebell swings, Russian, 3 x 15 heavy; :60 rest: 88, 100 (broken 12+3), 100 (broken 10+5)

12pm: coconut water

2pm: macadamia nuts; eggs scrambled with ground beef, spinach and sweet potato; cider

730pm: guacamole beef; wine

grocery:
$17.86 at Whole Foods (sausage)
$62.93 at Trader Joe's (almond meal, coffee, spaghetti squash, sweet potatoes, wine, coconut oil, tea, limes, jalapenos, onions, chicken)

Tuesday 28 August

sleep: 1130pm to 715am

930am:
A. Dips (bar), 4 x 2-3, 22X1; 2:00 rest: unweighted (3), 5(3), 7.5(3), 10(2)
B. Close-grip bench press, 4 x 3-4, 30X0; 2:00 rest: 95(4), 110(4), 115(3), 125(2)
C. Shoulder press, 4 x 5-6, 12X1; 2:00 rest: 65(6), 75(5), 75(5), 80(4)

11am: eggs scrambled with chicken, broccoli and sweet potato

330pm: grilled chicken with cucumber and tomato salad

1130pm: 2 hardboiled eggs

Tuesday 7 August

Whole30: day 14: FAIL

930am:
A. Power clean, 1-1-1-1-1-1-1; 2:30 rest, with a few bar dips between sets: 85, 105, 115, 125(f), 125, 130(f), 130(f).  I think this is the most frustrating skill for me.
+
3 rounds for time of:
12 power cleans at 55-65% of best load in A: 75 (60% of 125)
12 burpees
=5:18.  really struggled with the burpees today.

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

6pm: red wine, olives

630pm: grilled steak with steamed broccoli and roasted sweet potato; red wine

8pm: peach

grocery:
$26.59 at Whole Foods (wine, pork chops, olives)

So, I made it 13 days without wine.  I think that's a record for me.  I really, really wanted a glass of wine after the horrendous start to the work week I've had, and I decided that I'm an adult and I can have a glass of wine if I want to.  I'm planning to stick with the food guidelines of the Whole30, but decided that wine is an acceptable vice today.