Wednesday 9 July

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 12 x 1 @ 255; begin a rep every :30
+
For 20:00:
Evens: 10 Russian kettlebell swings, 70
Odds: 10 no push-up burpees
+
3 sets not for time:
15 banded good mornings
15 hollow rocks (forward & back = 1)
:30 Sorensen hold

AM
complete

PM
complete

Happy with how 255 felt; not much of a difference from 245...

20:00 dragged on and on but both movements felt good today.

Used the green band for the banded good mornings.  Hollow rocks are really, really easy for me...

Wednesday 2 July

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 24 x 1 @ 245; begin a rep every :30
+
For 18:00:
Evens: 10 Russian kettlebell swings, 70
Odds: 10 no push-up burpees
+
3 sets not for time:
15 banded good mornings
15 hollow rocks (forward & back = 1)
15 hip extensions

AM
complete

PM
complete

AM session felt really good today - rowing feels better and better.  Z1 pace is now pretty consistently in the mid-2:20s/500m with a slightly higher stroke rate than before (19-20 versus a solid 17).

Was dreading the 18:00 KBS/burpee thing all day, but it wasn't too bad, just long.  It's so much easier when the movements are split into even/odd minutes.  Now that I've said that, I have a terrible feeling that next week is going to suck.

The 3 sets NFT at the end was the easiest iteration of this that I've had.  Tried moving to the green band for one set of the banded GMs but it was a big jump from the purple...

Wednesday 25 June

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 20 x 1 @ 245; begin a rep every :30
+
Every :60 for 12:00:
7 Russian kettlebell swings @ 70 + 7 no push-up burpees
+
3 sets not for time:
24 banded good mornings
16 glute-ham sit-ups
:30 Sorensen hold

AM
complete

PM
complete

This was the best Wednesday I've had in several weeks.  Deadlifts felt really strong.  KBS/burpee thing was tiring but didn't kick my ass as much as it usually does.  Really nice to have a low-humidity day for a change!

Wednesday 18 June

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 16 x 1 @ 245; begin a rep every :30
+
Every :60 for 14:00:
6 Russian kettlebell swings @ 70 + 6 no push-up burpees
+
3 sets not for time:
20 banded good mornings
15 glute-ham sit-ups
10 glute-ham raises

AM
complete

PM
complete

Got a little delirious from the heat on the last few minutes of the KBS/burpee thing... felt like my internal body temperature was at least 108.  Not much else to report.  Wednesdays are boring.

Wednesday 11 June

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 24 x 1 @ 235; begin a rep every :30
+
Every :60 for 12:00:
6 Russian kettlebell swings @ 70 + 6 no push-up burpees
+
3 sets not for time:
20 banded good mornings
15 glute-ham sit-ups
10 glute-ham raises

AM

complete; row pace ~2:25/500m; new black rower, damper @ 6

PM
complete; purple band for the banded good mornings

Sweaty day today.  Russian swings felt so easy after all the American swings!  Shoulder feels a little better... maybe just giving it a break will do the trick?  Continuing to mobilize/ice like crazy.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 2 egg	160	0g	10g	14g	420mg	160mg	0g	0g
Lunch
Broccoli - Raw, 102 g	35	7g	0g	3g	0mg	34mg	2g	3g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Pre-WO
Sweet potato - Raw, unprepared (Sweetpotato), 400 g	344	80g	0g	6g	0mg	220mg	17g	12g
Egg - Whole, Raw, Extra Large, Xl, 2 egg	160	0g	10g	14g	420mg	160mg	0g	0g
Post-WO
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
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, 9 oz	248	0g	2g	56g	135mg	450mg	0g	0g
Snack
Plums Kirkland Signature - Dried Plums Pitted Prunes, 2 (40g)	40	10g	0g	0g	0mg	0mg	6g	1g
TOTAL:	1,907	207g	41g	167g	1,125mg	1,254mg	26g	17g

Sunday 11 August

breakfast: eggs, rice, avocado
training + recovery shake
lunch: salsa rice, chicken, avocado
dinner: pesto chicken with zucchini
snack: grapes

-----

for time:
Sled Drag forward – 100 m tough
100 m burpee broad jump back to start

rest as needed

on a 20 min countdown timer:
row 2K
100 no push up burpee onto plate
amrap DU’s in time left in 20 min

5:40 with 150 on the sled (should have gone heavier)
+
row 2k: 8:58.1 - disappointed with my rowing lately. 2:15/500m felt like a struggle to maintain.
no push up burpees were terrible, in part because I couldn't breathe very well while doing them.
100 DUs in about 2:55 - happy with this, considering how tired I was.

Thursday 24 January

A. Deadlift, build to a tough single (not a true max unless everything feels perfect)

B. Press, build to a 12RM
+
4 sets for max reps of:
:20 deadlifts, 55% of A
:20 no push-up burpees
:20 box jumps, 20″
:60 AirDyne
6:00 rest

A. 295 – this was really, really, effing heavy today.
B. 70, 75(8)
+
round 1: 8, 8, 5, 16
round 2: 10, 9, 6, 14
round 3: 10, 9, 6, 15
round 4: 11, 10, 6, 13
(deadlifts at 163)