Friday 25 January

rest day

8am: 3 boiled eggs with half avocado; blueberries
12pm: chicken tikka masala
630pm: grilled steak; steamed broccoli; roasted sweet potato

Tuesday 22 January

A. Power clean, build to a touch-and-go 4RM

B1. Single-leg DB straight-leg deadlift, 4 x 10-12/leg; :60 rest
B2. Bench press, 20-20-15-15; :60 rest
C1. Deadlift, touch-and-go, 10-10-10; :30 rest
C2. Ring dips, 3 x 20 as fast as possible; :30 rest

A. 115, 125×3
B1. 25s for all, 10 per leg each time. These are stupid. I fell over a lot.
B2. 65, 75, 85, 90
C1. 145, 155, 165
C2. Complete. Took about 40 minutes I think.

8:30am: 2 pumpkin banana muffins (356: 15F/50C/11P)
9:30am: workout
11:30am: protein shake with coconut water (190: 1F/23C/23P)
1pm: chicken tikka masala (892: 49F/50C/61P)
7pm: grilled salmon; steamed broccoli; roasted sweet potato (537: 24F/38C/44P)
=total: 1975: 89F/161C/139P - 40%F/32%C/28%P

Friday 19 October

sleep: 10pm to 8am

rest day

eat: whole30 compliant

Thursday 18 October

sleep: 1030pm to 730am

work:
5:00 row @ 90% aerobic
5:00 rest
5:00 @ 90% aerobic of [5 pull-ups + 10 squats + 15 sit-ups + 20 double-unders]

eat: whole30 compliant

Wednesday 17 October

sleep: 11pm to 730am

work:
A. Power clean, 10 x 3 @ moderate effort; begin a set every :60: all at 103
B1. Close-grip bench press, 3 x 4-5, 30X1; 2:00 rest: 95, 110, 120
B2. 1-arm DB row, 3 x 4-7, 20X0; 2:00 rest: 50, 60, 70(4) on right, 65(4) on left
C. DB back extensions, 3 x 5-8, 2022; :90 rest: 20, 25(7), 25(6)

eat: whole30 compliant + cider

Monday 15 October

sleep: ok, but woke up with a headache

rest day

eat: whole30 compliant

Sunday 14 October

sleep: not great

eat: whole30 compliant

work:
5 sets of:
500m row @ 90% effort
3:00 rest
=
2:00.1
2:00.9
2:00.7
2:00.0
2:00.2

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)

Thursday 11 October

sleep: 10pm to 7am

930am:
10:00 @ steady pace of [5 ring push-ups + 5 toes-to-bar + 10 double-under]
5:00 rest
10:00 @ steady pace of [5 burpees + 5 pull-ups + 100m run]
5:00 rest
10:00 @ steady pace of [5 glute-ham sit-ups + 5 Russian kettlebell swings, tough (88) + 10 hard row pulls]

12:30pm: toppings off a disgusting chef's salad; apple

7pm: wine; bacon and eggs; chicken with butternut squash and carrots

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)

Tuesday 9 October

sleep: horrible

930am:
A. Squat clean x 4 + push press x 1, 4 x 1; :90 rest: 83, 93, 103, 108
B. Squat clean cluster, 5 x 1.1.1.1; :10 between reps, 2:00 between sets: 113, 118, 118, 118, 118
C1. Shoulder press, 4 x 4-5, 12X1; 2:00 rest: 75, 85, 90(3), 90(3)
C2. Rope climb, 4 x 2; 2:00 rest: only did 1 rope climb per round
+
AMRAP double-unders in 10:00, perform 5 toes-to-bar every break: 122 + tons of TTB.  so freaking frustrated with double unders.

12pm: bacon and eggs scrambled with spinach and sweet potato

6pm: ground beef sauteed with onion, bell pepper and squash

730pm: banana with almond butter

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)

Sunday 30 September

sleep: 11pm to 745am

11am:
10:00 squat snatch practice/warm-up @ no more than 70% of 1RM; all single reps, no fatigue, focus on proper positions on floor, at knees, and receiving the bar: several done at 83lbs... felt nice and smooth
+
For time:
5000m row: 22:58.4.  Paced this really well - picked it up the last 100m of the first and second 1000m, then picked it up 100m every 500m from 3000-500, then tried to go as fast as possible without dying the last 500m.  

2pm: grilled steak; steamed broccoli; roasted sweet potato

530pm: coconut water; macadamia nuts

630pm: trampoline and tumbling

9pm: eggs scrambled with chicken, broccoli and sweet potato

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)

Friday 28 September

sleep: 1030pm to 7am

730am: scrambled eggs with sausage

1pm: spaghetti (squash)

7pm: paleo fried zucchini with marinara; wine

CSA:
2 dozen eggs
a few sweet potatoes
a few white potatoes
3 onions
4 tomatoes
1 zucchini
2 yellow squash
head of cabbage

grocery:
$16.76 at Whole Foods (blackberries, wine)

Thursday 27 September

sleep: 11pm to 7am

930am:
10:00 standing triple jump practice
+
10:00 overhead shot toss practice, 8 lbs (small shot)
+
30:00 row @ easy pace w/moderate pace for last :10 of each minute - hit 5k just under 25:00

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

6pm: macadamia nuts; grilled steak; steamed broccoli

Wednesday 26 September

sleep: 1030pm to 645am

8am: 90:00 walk

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

7pm: macadamia nuts; grilled steak; steamed broccoli

Tuesday 25 September

sleep: 10pm to 8am

930am:
10:00 chest-to-bar technique work: got several sets of 3
+
10:00 handstand push-up technique work: got several sets of 3-4 (hands on ground, abmat for head)
+
10:00 row sprint technique work, no more than 100m at a time w/a few perfect push-ups between sprints: 3 sprints

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

6pm: macadamia nuts; grilled steak; steamed broccoli

Monday 24 September

sleep: 10pm to 645am

730am: scrambled eggs with sausage

1230pm: spaghetti (squash)

630pm: macadamia nuts; guacamole beef

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