Thursday 16 May

sleep: 11pm to 7am (no alarm)

730am: 1/2c cottage cheese with 1c strawberries
9am: 4oz chicken with 500g sweet potato
12pm: 1/2c cottage cheese with 1c cantaloupe
4pm: opt-she
7pm: progenex with coconut water
8pm: chipotle bowl: double rice, double chicken, guac
9pm: 2c strawberries

calories: 1987
protein: 168
carbs: 246
fat: 41

-----

A. HSPU eccentrics; accumulate 40 perfect reps with as slow of a tempo as possible (full range of motion)
+
7 burpees AFAP
Prowler push 20 seconds @100%
rest 3 min
x5
+
7 unbroken CTB chin ups
Airdyne sprint 20 seconds @100%
rest 3 min
x4
+
Row sprint 30 seconds @100%
rest 3 min
x4

complete
+
complete with 2x 25lb plates
+
complete with 5 CTB per round
+
149, 148, 146, 146 meters

I really like the set up of these sprinting days.  A little disappointed with the row - could not break 1:36, and couldn't hold it for more than a few strokes.  Tough week!

Wednesday 15 May

sleep: 11pm to 730am (alarm)

8am: 3.5oz chicken, 400g sweet potato
12pm: tuna, 1/2c cottage cheese; 2c strawberries
4pm: opt-she
7pm: progenex with coconut water; 
830pm: 2 protein cookies; 4oz salmon, 1.5c rice, 2c broccoli

calories: 1834
protein: 167
carbs: 226
fat: 31

-----

A1. Front squat 5×5; rest 10 seconds
A2. Back squat; 5×10; rest 10 seconds
A3. Barbell walking lunges 5×24; rest 3 min
B. Side plank; amsap x3/side; rest 1 min bw sides
+
30 perfect heavy TGU NOT for time

A1. 135 for all
A2. 135 for all (last 2 sets broken 5/5)
A3. 105 for all (last 3 sets broken 12/12)
B. 0:50, 0:50, 0:35 (both sides the same)
+
Complete with the 45lb KB

The squats felt particularly heavy today - had to break up the last two rounds of backsquats at a weight that should be no problem for me.  The lunges weren't as bad as soon as I gave myself permission to drop at the halfway mark.  Not sure if that was a good plan or not, but it made the day much less stressful.  Rested about 30 minutes before the side planks and gave up as soon as it got challenging (not really amsap at all).  Took forever doing the TGU.  Probably should have used the 53lb kb if I was going to go so slowly.

Tuesday 14 May

sleep: 1130pm to 630am (no alarm)

730am: 2oz chicken, 300g sweet potato
11am: 4.5oz chicken, 270g sweet potato
1pm: 1c cottage cheese, 1c cantaloupe
4pm: opt-she
7pm: progenex with coconut water; 2 protein cookies
8pm: 4oz salmon, 1.5c rice, 1c broccoli

calories: 1935
protein: 166
carbs: 250
fat: 32

-----

A1. Press; 8-10×5; rest 30 seconds
A2. Weighted chin up clusters @50×1 1.1.1.1.1×5; rest 15 seconds/rest 3 min (increase weight from 5/6)
B1. Bench press 2, 2, 2, 2, 2; rest 10 seconds
B2. Incline DB bench press 6, 6, 6, 6, 6; rest 10 seconds
B3. Static HS hold; amsap unbroken x5; rest 3 min
C. Bent over supinated grip barbell rows @41×2, 4-6×5; rest 2 min

A1. 74, 79(8) 79(8), 79(8), 79(7)
A2. +12.5, +12.5, +12.5, +12.5(3)/bw(2), +10(1)/bw(4)
B1. 124, 129, 134, 139, 144 all for 2
B2. 40(6), 45(6), 45(6), 45(5), 45(5)
B3. 0:45, 0:45, 0:45, 0:45, 0:35
+10:00 run at z1
C. 94(5), 94(6), 99(5), 99(5), 99(5)
+10:00 run at z1

Felt a lot better overall today because I ate significantly less volume throughout the day prior to training.  Press and weighted chin ups felt decent, but had to dump the weight in the 4th set of pullups - just could not pull myself up anymore.  After doing that, though, the unweighted pullups felt fantastic!  Hoping that if I lose 10lbs, strict pullups will always feel that easy.  Bench felt great today - wish I realized that 145 is my 1RM (from December) and gone for one extra rep at the end to set a new PR.  Perhaps next week?

Monday 13 May

sleep: 1030pm to 630am (no alarm)

rest day

730am: 2 slices bacon, 3 eggs, 1c strawberries
12pm: spinach salad with 0.5oz salmon, 3oz chicken, tomato, 1tbsp dressing
330pm: tuna, half avocado, bell pepper, acv
7pm: 7oz steak, 2c broccoli, kombucha
8pm: 2tbsp almond butter

calories: 1839
protein: 170
carbs: 62
fat: 104

Sunday 12 May

sleep: 11pm to 730am (no alarm)

8am: half of: 3.5oz chicken, 1c rice, 520g sweet potato
9am: opt-she
1030am: progenex with coconut water; 2 protein cookies
11am: rest of breakfast
130pm: 4oz chicken, 1c rice, 1c broccoli
630pm: tuna, bell pepper, half avocado, acv; 2c strawberries
8pm: 2tbsp almond butter

calories: 2289
protein: 174
carbs: 282
fat: 56

-----

A. Jerk balance; 5×5; rest 90 seconds
B. Push jerk 4-6×5; rest 90 seconds
+
15 min amrap:
3 unbroken CTB chin ups
3 unbroken ring dips

A. 95, 105, 110, 115, 120
B. 105, 115, 120, 125, 130(5)
+
11 + 3 CTB

Jerks felt pretty good today - did them in my Oly shoes, which helped a lot (didn't wear them last week). Was really happy with the ring dips today - had two sets of 2 and one set of 1 that did not count, but for the most part I was able to rest 0:20-0:30 after the CTB and felt ready to get all 3 unbroken.  

-----

+ 90:00 massage

Saturday 11 May

sleep: 11pm to 9am (assisted by advil pm)

10am: half of: 4oz chicken with 1c rice and 500g sweet potato
11am: opt-she
1230pm: progenex with coconut water; 2 protein cookies
1pm: rest of breakfast
4pm: 4oz salmon; 1c rice; 2c broccoli
7pm: tuna, half avocado, bell pepper, acv; 2c strawberries

calories: 2154
protein: 166
carbs: 279
fat: 46

-----

A. Snatch pulls; 3, 3, 3, 2, 2, 2; rest 2 min
B. Deadlift 3, 2, 1; rest 3 min
+
10 min amrap:
3 squat clean 130#
3 box jumps 24″ (Step down)

A. 105(3), 115(3), 125(3), 135(2), 145(2), 145(2)
B. 255(3), 285(2), 310(1) – PR +5
+
7 rounds + 2 cleans

Today was awesome.  Snatch pulls and deadlifts felt great.  Happy to pull over 300 again, since I've only done it once back in December.  Could have gotten 315 if I jumped there, but didn't want to fail - next time!  Tried to just keep a steady pace on the 10 minute AMRAP, but 130 got heavy.  Had 2 misses (one, caught in the bottom of the squat and fell backwards, and the other was a pull that I gave up on).  Totally good day.

Friday 10 May

sleep: 11pm to 6am (no alarm)

rest day

7am: 2 slices of bacon; 3 eggs
11am: spinach salad with 2oz salmon, 2oz chicken, tomato, 1 tbsp dressing
1pm: tuna, half avocado, bell pepper, acv
3pm: kombucha
630pm: 7oz steak, 2x broccoli, 135g sweet potato
8pm: 2 tbsp almond butter

calories: 1965
protein: 176
carbs: 78
fat: 108

-----

830am: chiropractic adjustment

Thursday 9 May

sleep: 1030pm to 630am (no alarm)

730am: 3oz chicken, 550g sweet potato, rice
930am: rest of breakfast
12pm: 3oz chicken, broccoli, rice
4pm: opt-she
6pm: progenex with coconut water; energy ball
7pm: chipotle bowl: double rice, double chicken, guac

calories: 2285
protein: 168
carbs: 302
fat: 46

-----

A. HSPU eccentrics; accumulate 35 perfect reps with as slow of a tempo as possible (full range of motion)
+
7 burpees AFAP
Prowler push 20 seconds @100% (added 2x 25s)
rest 3 min
x4
+
7 unbroken CTB chin ups (cut to 5 each round)
Airdyne sprint 20 seconds @100%
rest 3 min
x4
+
Row sprint 30 seconds @100% (150, 151, 148m)
rest 3 min
x3

I really like these mixed sprinting days.  Took the prowler outside, and 25s were pretty light on the asphalt (but inside the gym with the added resistance from the mats, 25s are plenty!).  Cut the CTB - I keep losing my kip at 3.  Had a hard time rowing at the end - was really tired, and legs are fried from yesterday, so I wasn't getting as much of a push as I could.  Ready for a rest day!

Wednesday 8 May

sleep: 11pm to 6am (no alarm)

7am: 5.5oz chicken, 500g sweet potato, rice
830am: 2 cups strawberries
10am: the rest of breakfast
1pm: tuna, half avocado, rice
430pm: opt-she
7pm: progenex with coconut water
830pm: 4oz salmon, 2 cups broccoli, rice

calories: 2185
protein: 168
carbs: 298
fat: 36

-----

A1. Front squat 4×5; rest 10 seconds
A2. Back squat; 4×10; rest 10 seconds
A3. Barbell walking lunges 4×24; rest 3 min
B. DB side bends; 15-20×3/side; rest 30 seconds bw sides
+
5 rounds for time:
100m farmers walk 2 pood/hand
30 wall balls

A1. 135 for all
A2. 135 for all
A3. 105 for all (last 2 sets broken 12/12)
B. 20, 25, 30
+
19:08

This was terrible.  The squats felt heavy from the first round, and I had to break up the last 2 sets of lunges.  DB side bends are weird; pretty sure I was not doing them correctly.  Took about 1 hour before doing the 5RFT.  Wallballs actually felt good - no issues hitting the 9' target without jumping - but I was just so exhausted and my legs were fried so everything was sets of 5 until the last round, which had a few sets of 2 and 3.  This is going to be a rough cycle, but if it makes me stronger, I'm in.

Tuesday 7 May

sleep: 10pm to 530am (no alarm)

630am: 2oz chicken with 350g sweet potato
930am: 2oz chicken with broccoli and 350g sweet potato
1230pm: chipotle bowl: 2x rice, 2x chicken, guac
5pm: opt-she
630pm: progenex with coconut water
8pm: 3oz salmon; rice; broccoli

on fitday
calories: 2239
protein: 166
carbs: 292
fat: 47

-----

A1. Press; 10-12×5; rest 30 seconds
A2. Weighted chin up clusters @50×1 1.1.1.1.1×5; rest 15 seconds/rest 3 min (increase weight from 4/29)
B1. Bench press 3, 3, 3, 3; rest 10 seconds
B2. Incline DB bench press 8, 8, 8, 8; rest 10 seconds
B3. Static HS hold; amsap unbroken x4; rest 3 min
C. Bent over supinated grip barbell rows @41×2, 6-8×5; rest 2 min

A1. 64, 69, 74(10), 74(9), 74(9)
A2. +10 for all (only 4 on the last set)
B1. 114, 124, 129, 134
B2. 30s, 35s, 40s, 40s
B3. 0:40, 0:40, 0:40, 0:35
C. 94, 99(7), 99(7), 99(7), 99(5)
+
10:00 EMOM 0:30 double unders.

Today was much better than day 1 last week.  Not much else to say about it.  Until the last set of barbell rows, I wasn't bent over enough, so we'll see if I can keep the weight the same next week when doing it correctly.  Added the double unders at the end because they've been terrible lately.  Got a couple sets of 20+ (and one set of 31), but lots and lots of trips.

Monday 6 May

sleep: 10pm to 7am (no alarm)

rest day

8am: 2 slices of bacon with 3 eggs

10am: spinach salad with 4oz chicken, tomato, dressing

1230pm: spinach salad with 5oz salmon, dressing

4pm: tuna, half avocado, bell pepper, acv

7pm: kombucha; 3oz grilled steak, 150g sweet potato, steamed broccoli

on fitday
calories: 1815
protein: 171
carbs: 70
fat: 95

Sunday 5 May

sleep: 11pm to 530am (alarm)

6am: 2 eggs with sweet potato; strawberries
930am: 2.5oz chicken, broccoli, rice
1030am: opt-she
12pm: progenex with coconut water; strawberries
1pm: 2.5oz chicken, broccoli, sweet potato
4pm: tuna, avocado, rice
7pm: 3oz salmon, broccoli, rice

on fitday
calories: 2287
protein: 171
carbs: 304
fat: 44

-----

A. Jerk balance; 5×5; rest 90 seconds
B. Push jerk 6-8×5; rest 90 seconds
+
For total reps:
45 seconds max sets of 2 unbroken CTB chin ups
45 seconds max ring dips
rest 30 seconds
x6 rounds

A. 85, 95, 105, 110, 110
B. 85, 95, 105, 110, 115(7)
+
CTB sets of 2: 4, 3, 3, 3, 2, 3
Ring dips: 5, 3, 3, 2, 2, 2

Jerk balances are weird.  Push jerks felt really, really heavy today - legs are still super sore, so had barely any leg drive.  CTB and ring dips were both less than stellar... kind of a "meh" day.  

Saturday 4 May

sleep: 1030pm to 7am (no alarm)

weight: 166.4

8am: 2 boiled eggs mashed with sweet potato; strawberries

9am: opt-she

1030am: progenex with coconut water; strawberries

1130pm: 2.5oz chicken, 1 cup broccoli, 1 cup rice

1pm: 2.5oz chicken, 1 cup broccoli, baked sweet potato

4pm: 1 can tuna, half avocado, 1 cup rice

9pm: 2.5oz salmon, 1 cup broccoli, 1 cup rice

on fitday
calories: 2262
protein: 168
carbs: 304
fat: 43

-----

A. Snatch pulls; 5, 5, 3, 3, 1, 1; rest 2 min
B. Deadlift 2×2; rest 3 min
+
For time:
5-4-3-2-1
Back squat @85% 1rm
50-40-30-20-10
Double unders

A. 95, 105, 115, 125, 135, 145
B. 255, 275
+
15:40 @209

Legs are still super sore from Wednesday.  Snatch pulls felt good, but deadlifts felt really heavy.  Warming up my back squat I was concerned about how bad my legs felt.  209 was almost too heavy for today, but I didn't miss any (form was seriously sacrificed on a few though).  Started the round of 5 with a double, then all singles with quite a bit of rest between.  Double unders were rough for the round of 50, but by the round of 40 I settled into a better rhythm.  Also, quite pleased that I was able to do double unders in my Oly shoes!

Friday 3 May

Excited to start a new eating plan today!  Hoping to lose a couple of pounds without sacrificing strength to make bodyweight stuff easier.  Big thanks to Heather and Stephen for making me their guinea pig :)

sleep: 11pm to 6am (no alarm)

weight: 167.3

rest day

7am: 3 slices of bacon; 2 eggs; 1 cup blueberries

9am: spinach salad with 3oz chicken, 1 cup cucumber, 1 tbsp dressing

1130am: spinach salad with 2.5oz steak, 1 tomato, 1 tbsp dressing

2pm: 1 can tuna with half avocado, 2 tbsp apple cider vinegar, 1 bell pepper

7pm: 5oz grilled salmon, 1 cup steamed broccoli, 120g mashed sweet potato

on fitday
Calories: 1758
Protein: 158
Carbs: 78
Fat: 92