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)

Wednesday 10 October

sleep: 1030pm to 730am

830am: 1/2 banana

9am:
6 sets of:
:60 row @ 97% effort
5:00 rest
=
280
283
283
278
275
273

11am: bacon and eggs scrambled with spinach, butternut squash and sweet potato

7pm: cider; macadamia nuts; sauteed ground beef with onions, bell pepper and zucchini; banana with almond butter

grocery:
$19.23 at Whole Foods (wine, cider, zucchini)

Monday 8 October

rest day

8am: bacon and eggs; pumpkin cookie

12pm: baked chicken with butternut squash and carrots

6pm: ground beef sauteed with bell pepper, onion and squash; pumpkin cookie; wine

grocery:
$12.29 at Whole Foods (bananas, wine)

Sunday 7 October

sleep: 10pm to 8am

1030am:
10:00 squat snatch technique work, all singles @ no more than 70% of max: worked up to 83
+
5 rounds, ensure faster each round, of:
50 double-unders
10 no-push-up burpee box jumps, 20"
400m row

double-unders sucked today.  each round was all over the place, time-wise, but rows went like this:
1:59.4
1:56.5
1:53.8
1:50.5
1:38.4

1pm: bacon and eggs scrambled with sweet potato and spinach

430pm: paleo pumpkin cookies

grocery:
$38.50 at Whole Foods (baking soda, honey, bananas, walnuts, vanilla extract, chocolate chips, almond butter, coconut flour)

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)

Saturday 22 September

sleep: 1130pm to 730am

930am:
A. Clean-grip deadlift, 6 x 2 increasing load each set, 03X0; 2:00 rest: 195, 205, 120, 215, 220, 230
B. Power clean, build to a tough double; rest as needed: 125 (got a few singles at 130 and 135, but could not get the second)
C1. Power clean, 1-1-1-1-1; 2:00 rest: 125, 130, 130, 130, 130
C2. Close-grip bench press, 1-1-1-1-1; 2:00 rest: 115, 120, 125, 130, 135, 140 (PR+10)
+
For time:
50 Turkish get-ups @ 35: 19:55
+
finally learned how to climb the rope!

12pm: coconut water

230pm: eggs scrambled with chicken, broccoli and sweet potato

7pm: chipotle: carnitas and barbacoa with salsa and guacamole

grocery:
$15.44 at Trader Joe's (chicken, sweet potato, onions, pumpkin)
$39.95 at Costco (broccoli, macadamia nuts, canned tomatoes, tomato paste)

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)

Thursday 13 September

sleep: 11pm to 815am (terrible quality)

930am:
10:00 @ 90% aerobic of [15 double-unders + 10 toes-to-bar + 10 goblet squats @ 1.5] 
4 rounds + 6 toes to bar (TTB the limiting factor here)
5:00 walk rest
10:00 @ 90% aerobic of [150m row + 10 burpees + 10 box jumps @ 24" w/mandatory step-down]
3 rounds + 4 burpees (went slow on the box jumps since I didn't want to trip)
5:00 walk rest
10:00 @ 90% aerobic of [100m run + 10 kettlebell swings moderate + 10 push-ups w/hand release]
5 rounds + 20m run (used 53lb KB, overhead)

12pm: eggs scrambled with ground beef, spinach and sweet potato

630pm: sauteed chicken; steamed broccoli; avocado; wine

grocery:
$17.03 at Whole Foods (wine)

Monday 10 September

sleep: 10pm to 630am

730am:
5k walk
15:00 stretching and foam rolling

9am: eggs scrambled with ground beef, onion, bell pepper, tomato and avocado

6pm: wine, olives, cheese

7pm: grilled steak; steamed broccoli, wine

8pm: cereal

grocery:
$20.32 at Whole Foods (wine, olives, cheese)
$5.92 at Biggs (cereal, milk)

Saturday 8 September

sleep: 10pm to 7am

10am:
A. Clean-grip deadlift, 3-3-3; 3:00 rest: 145, 165, 195
B. Close-grip bench press, 3-3-3; 2:00 rest: 105, 110, 115
+
10-9-8-7-6-5-4-3-2-1 for time of:
Clean-grip deadlift, unbroken touch-and-go, 65% of 1RM (155 with 1RM at 235)
Close-grip bench press, 70% of 1RM (90 with 1RM at 130)
Glute-ham sit-ups
=10:48

1130am: coconut water

130pm: eggs scrambled with chicken, broccoli and sweet potato

7pm: grilled steak with steamed broccoli; wine

grocery:
$104.52 at Costco (razor blades, broccoli, smart water, spinach, salt, steak, avocados, ziplock bags)
$14.32 at Trader Joe's (chicken)

Friday 7 September

sleep: 930pm to 7am

rest day

9am: eggs scrambled with sausage, bell pepper and tomato

530pm: wine, macadamia nuts, corn on the cob

7pm: grilled steak; garlic mashed potatoes; wine

grocery:
$99.50 at Whole Foods (20lbs of grass fed ground beef!)
$15.76 at Whole Foods (butter and wine)

CSA box:
8 ears corn
potatoes
lots of tomatoes
2 bell peppers
3 onions

Thursday 6 September

sleep: 11pm to 745am

930am:
5:00-10:00 run @ Z1
+
10 sets of:
:30 run @ 90% aerobic
:30 walk
+
10 sets of:
:30 run @ 90% aerobic
:30 light jog
+
10 sets of:
:30 run @ 90% aerobic
:30 run @ 50% aerobic

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

5pm: sauteed chicken with steamed broccoli; macadamia nuts; wine

730pm: wine; ice cream

grocery:
$19.48 at Fresh Market (wine, macadamia nuts)
$3.69 at Whole Foods (ice cream)

Sunday 2 September

sleep: 930pm to 230am (another terrible night...)

615am: scrambled eggs; cantaloupe

11am:
In 30:00, complete the following full-effort tests in any order you would like:
1. 1200m run (7:05, did this last)
2. 3-rep max power snatch (90, did this first - could not get 95 up at all, even though I had no problems last week)
3. AMRAP ring dips in one set (2... something to work on!)

115pm: eggs scrambled with chicken, broccoli and sweet potato

6pm: grilled steak with sauteed green beans

grocery:
$5.99 at Whole Foods (borsari salt)

Saturday 1 September

sleep: 1030pm to 630am (but quality was terrible..)

10am:
A. High-bar back squat, 5 x 4-5, 30X0; 3:00 rest: 135(5), 145(5), 150(5), 160(5), 170(5)
B. Power clean, 14 x 3 @ heavier loads than last week; begin a set every :60.  All sets TnG at 103
C1. Push press, 4 x 3-4, 12X2; :90 rest: 95(4), 115(4), 125(3), 125(3)
C2. Pull-ups, COVP, 4 x AMRAP; :90 rest: 8, 7, 6(rip), 4

Pullups felt really strong today, except for my hands.  Almost ripped during the power cleans, and got two big rips on round 3.  

115pm: eggs scrambled with chicken, broccoli and sweet potato

615pm: grilled steak with sauteed green beans

grocery:
$26.44 at Trader Joe's (sweet potatoes, coconut oil, chicken)
$68.93 at Costco (coconut water, smart water, toilet paper, steak)

Saturday 25 August

9am:
AMRAP in 15:00 of:
15 pullups
200m run
15 wall balls
200m run
3 rounds + 3 pullups

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

4pm: pork chop; tomato and cucumber salad

9pm: 2 paleo pumpkin chocolate chip muffins

grocery:
$44.98 at Costco (steak and broccoli)
$28.37 at Trader Joe's (almond meal, chicken, tomato paste, lemons, sweet potatoes)
$10.68 at Whole Foods (white wine vinegar, borsari seasoned salt)

Friday 24 August

930am:
10:00 hang power snatch technique work: got several solid reps at 93, then 2 fails at 103 (mental)
+
20:00 of:
even minutes: 5 ring pushups alternating with 5 bar dips
odd minutes: 10 kettlebell swings (Russian), heavy: 53, 60, 70, 80, 88, 88, 88, 88, 88, 88

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

630pm: pork chop; sauteed beets

9pm: 3 hardboiled eggs

CSA box:
green beans
potatoes
tomatoes
2 cucumbers
eggplant
2 red onions
2 yellow onions
beets

grocery:
$7.55 at Whole Foods (pork chops)

Monday 20 August

930am:
A1. Front squat, 5 x 3-5, 31X1; 2:00 rest: 85, 105, 125, 135, 150(3)
A2. strict pullups, 5x 5-7 with pause at bottom and top; 2:00 rest: 5 sets of 5 using the blue band
B. 120 seconds side plank on each side: 4x 0:30 on each side

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

7pm: chicken fajitas with cheese and sour cream; corn tortilla chips; wine

grocery:
$25.40 at Whole Foods (sour cream, hot sauce, chips, cheese, wine)

Saturday 18 August

9am:
5 rounds for time of:
15 HR pushups
200m run
15 kettlebell swings (35lbs)
200m run
=19:27.  I'm just happy to be under the 20:00 mark!

1130am: eggs scrambled with chicken, broccoli and sweet potato

8pm: marinated skirt steak; sauteed zucchini, squash and carrots; watermelon

grocery:
$20.10 at Trader Joe's (chicken, sweet potatoes)
$51.53 at Costco (smart water, broccoli, steak, dishwashing liquid)

Tuesday 14 August

930am:
5 increasing effort sets of:
0:30 double unders
0:30 burpees
0:30 AirDyne
6:30 walk rest

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

2pm: 2 hardboiled eggs

7pm: chicken sauteed with zucchini, tomato, pesto and cheese; wine; frozen banana

grocery:
$22.09 at Whole Foods (zucchini, pesto, wine, cheese)