Thursday 25 July

sleep: 11pm to 630am (alarm)

7am: banana
730am: 3k run for time
8am: green smoothie
10am: chicken, rice, sweet potato
1pm: cottage cheese and cantaloupe
530pm: mobility class

-----

AM:
Run 3k for time on track

At Withrow
18:23 (PR by 2:12); first mile split at 10:12 is also a PR.  

PM:
mobility class

Wednesday 24 July

sleep: 11pm to 630am (alarm)

7am: 30:00 AD @ z1
8am: green smoothie
10am: eggs, rice, avocado
1pm: cottage cheese and cantaloupe
5pm: opt-she
630pm: progenex with coconut water
730pm: chicken, rice, sweet potato

-----

A. Push press 5, 3, 1, 5, 3, 1; rest 2 min
B. Split jerk; build to a max
C. Incline DB bench press 20-25×5; rest 90 seconds

A. 120(5), 130(3), 140(1), 125(5), 135(3), 145F
B. skipped; shoulder felt weird.  warmed up to 105 then shut it down.
C. 20s(25), 25s(22), 25s(17), 20s(18), 20s(18)

Tuesday 23 July

sleep: 11pm to 630am (alarm)

7am: 30:00 z1 row
8am: green smoothie
10am: eggs, rice, avocado
1pm: cottage cheese and cantaloupe
4pm: opt-she
6pm: progenex with coconut water
7pm: chicken, rice, sweet potato

-----

AM:
30:00 row @ z1

PM:
A. Squat snatch; build to a tough single
B. Squat clean; 2, 2, 2; rest 3 min
C. Front squat 6-8×5; rest 3 min
D. Low pulley pull throughs; 12-15×3; rest 2 min

A. 115 - balance was all over the place.
B. 145, 150, 150 - felt like my elbows were faster than usual today!
C. 115, 125, 135, 145, 155(6) - started out a little too light; tried really hard to keep my chest up (and mostly succeeded, except for last rep at 155, which is why I called it at 6)
D. attached a purple band to the rig, but 100% sure I was not doing these correctly…

Sunday 21 July

sleep: 1130pm to 9am (no alarm)

930am: eggs, rice, avocado
10am: opt-she
1130am: progenex with coconut water
1230pm: chicken, rice, sweet potato
7pm: chicken, rice, avocado
9pm: greek yogurt, blueberries, walnuts

-----

A. Kipping ring dip tech work 10 min
B. Kipping hspu tech work 10 min
C. 15 burpees AFAP x4; rest 3 min
+
1000m row for time

A. Subbed MU transition work
B. complete - shoulder has been bugging me on pressing movements, so didn't do very many.
C. Complete – felt good!
+
3:54.3 – not my best effort. This whole week has been off.

Saturday 20 July

sleep: 1130pm to 7am (no alarm)

weight: 163.3

8am: eggs, rice, avocado
9am: opt-she
11am: progenex with coconut water
1pm: cottage cheese; chicken, rice, sweet potato
430pm: chicken, rice, avocado
6pm: TCCF BBQ

-----

A. Squat snatch x1/Hang squat snatch x3/OHS x5; rest 2 min x6 complexes
B. Back squat; build to a 5rm
+
21-15-9
thrusters 65#
chin ups

A. 65, 70, 75, 80, 80, 85
B. 220(4)
+
6:39 (PR by 0:55) – mentally wasn’t in it today. BIG thanks to Robb and Christy for the push.  Thrusters unbroken, but pullups fell apart quickly.  Don't know if I psyched myself out about it all week or if it was the heat, but I've never wanted to quit a workout as badly as I wanted to quit today.

Thursday 18 July

sleep: 10pm to 630am (alarm)

7am: opt-she
8am: progenex with coconut water; cantaloupe
930am: eggs, rice, avocado
1230pm: cottage cheese and cantaloupe; bell pepper and hummus
530pm: mobility class
730pm: chicken, rice, avocado
830pm: strawberry protein shake

calories: 2280
protein: 191
carbs: 268
fat: 53

-----

AM:
Sprint 200m @100%
rest 3 min
x10
rest 6 min bw sets 5/6

complete at Withrow.  These felt disgusting, and kept fizzling out with 30-40m to go.

PM:

mobility class

Wednesday 17 July

sleep: 11pm to 630am (alarm)

7am: 30:00 z1 AD
8am: eggs, rice, avocado
12pm: chipotle bowl: double rice, double chicken, pico de gallo
4pm: opt-she
6pm: progenex with coconut water
7pm: chicken, rice, sweet potato

calories: 2136
protein: 168
carbs: 264
fat: 56

-----

AM:
30:00 z1 AD

PM:
A. Push press 6, 4, 2, 6, 4, 2; rest 2 min
B. Split jerk clusters 1.1.1×5; rest 10 seconds/rest 2 min
+
50-40-30-20-10
Double unders
12-10-8-6-4
CTB chin ups

A. 115(6), 125(4), 135(2), 125(6), 135(2), 140(2)
B. 135, 135, 135, 135, 145
+
DNF – almost ripped at 5/8 CTB, called it there but finished all the double unders – 9:46

Felt miserable and sluggish all afternoon.  The heat was definitely part of it, but also having too much food for lunch - my cottage cheese was moldy :(

Tuesday 16 July

sleep: 11pm to 630am (alarm)

7am: 30:00 z1 row
830am: eggs, rice, avocado
12pm: cottage cheese and cantaloupe; bell pepper and hummus
4pm: opt-she
630pm: progenex with coconut water
730pm: chicken, rice, sweet potato

calories: 2089
protein: 168
carbs: 258
fat: 44

-----

AM:
30:00 z1 row - really enjoying these morning sessions!

PM:
A. Squat clean; build to a tough single
B. Squat snatch 1.1.1.1.1×5; rest 10 seconds/rest 3 min
C. Tire flips; 6 for time x5; rest 1 min
D. Amrap thrusters in 5 min 75#

A. 160, 165Fx3 - getting frustrated that every time I approach my PR, I mentally fail.
B. 85, 85, 90, 90, 95 – balance was all over the place.
C. Complete, AFAP but didn’t record time
D. 52 - disappointing.  It was hot and I was tired and just didn't want to play anymore. 

Sunday 14 July

sleep: 1030pm to 7am (no alarm; slept better!)

8am: eggs, rice, avocado
9am: workout
11am: progenex with coconut water
1230pm: chicken, rice, sweet potato
6pm: tilapia, rice, pico de gallo
7pm: cottage cheese and strawberries

calories: 2061
protein: 168
carbs: 256
fat: 38

-----

A. Muscle up tech work 10 min 
B. Kipping hspu tech work 10 min
+
21-15-9
Ring dips
CTB chin ups

A. Complete - worked on transitions
B. complete - got one set of 4, several sets of 3, and a couple sets of 2
+
24:18 (this was terrible) 
+
800m sled drag (+90lbs)

Saturday 13 July

sleep: 1030pm to 7am (no alarm; not great quality)

weight: 164.3

8am: eggs, rice, avocado
9am: opt-she
1030am: progenex with coconut water
1pm: chicken, rice, sweet potato
530pm: tilapia, rice, pico de gallo
730pm: cottage cheese and strawberries

calories: 2058
protein: 169
carbs: 263
fat: 35

-----

A. Hang squat snatch; 3, 3, 3, 2, 2, 2; rest 3 min
B. Back squat; build to a 10rm
C. Front rack reverse lunges; 20 continuous alt’ing lunges x4; rest 2 min

A. 75(3), 85(3), 90(3), 100(2), 110(1), 110(2)
B. 185
C. 64, 74, 84, 94

Felt really good this morning.  Snatches weren't as solid in the bottom as usual.  Should have gone heavier on the 10RM back squats, but it's hard when you really only get one shot at it.  I was dreading the lunges all week, but they weren't as bad as I thought they would be.

Thursday 11 July

sleep: 1030pm to 630am (alarm)

7am: opt-she
8am: eggs, rice, avocado
12pm: cottage cheese and cantaloupe
3pm: bell pepper and hummus
4pm: skill work + sled pull
530pm: progenex with coconut water
630pm: chicken, rice, sweet potato


calories: 2054
protein: 168
carbs: 256
fat: 42

-----

AM:
Sprint 100m @100%
rest 2 min
x14
rest 5 min bw sets 7/8

PM:
30:00 muscle-up tech work
+
1200m sled drag (+90lbs)

Sprints started off feeling great this morning, then hit a wall at the halfway mark.  Worked on muscle up transitions this afternoon - having a really hard time hanging in a false grip.  Sled drag felt great for the first half, but the last 400m was not pleasant.

Wednesday 10 July

sleep: 11pm to 630am (alarm)

7am: 30:00 AD MAP session
830am: eggs, rice, avocado
12pm: cottage cheese, broccoli, bell pepper
430pm: opt-she
630pm: progenex with coconut water
730pm: chicken, rice, sweet potato

calories: 2031
protein: 168
carbs: 256
fat: 38

-----

AM:
0:30 AD @ 50%
0:30 AD @ 85%
x30

PM:
A. Push press 8, 6, 8, 6; rest 2 min
B. Split jerk clusters 1.1.1×4; rest 10 seconds/rest 2 min
C. Amrap sets of 3 unbroken supinated chin ups in 10 min
+
Amrap in 12 min:
1 knees to elbow
2 burpee box jumps 20″ (step down)
2 k2e
4 bbj
3 k2e
6 bbj
(+1 k2e, +2 BBJ per round)

A. 105(8), 115(6), 115(8), 125(6)
B. 135, 145, 155, 155
C. 6 sets of 3, 1 set of 2
+
7 k2e + 14 bbj + 3 k2e
AD session this morning felt great, but needed to take a couple of water breaks.  Happy with the push press; split jerks felt really heavy today, and my wrists weren't happy.  Strict pull ups went better than I thought they would - getting better about catching the bounce at the bottom to string reps together.  The 12 minute AMRAP sucked - it was hot, and my hands are still ripped from Sunday.  Gross.

Tuesday 9 July

sleep: 1030pm to 630am (alarm)


weight: 165.5

7am: 30:00 z1 row
8am: eggs, rice, avocado
12pm: cottage cheese, bell pepper, broccoli
4pm: opt-she
7pm: progenex with coconut water
8pm: chicken, rice, sweet potato


calories: 2018
protein: 168
carbs: 255
fat: 38

-----


AM:
30:00 z1 row

PM:
A. Squat snatch; build to a tough single
B. Squat clean; build to a max
C. 30 squat clean for time @66% of B
D. Weighted back extensions @22×2, 10-12×4; rest 2 min

A. 120 (PR +5), 125Fx3
Snatches felt great today! Had one mental fail at 120 before the successful snatch. Two of the attempts at 125 were close - next time!

B. 160, 165Fx2 - meh.

C. 5:34 @105
Mostly in sets of 2s, with a couple sets of 3s in there. finally getting over the mental hurdle of TnG squat cleans at a moderate weight.

D. 20(9), 15(10), 15(8), 12(10)
Really underestimated these today. had a hard time keeping the tempo at about rep 6 no matter what the weight.

Sunday 7 July

sleep: 11pm to 9am - slept well, but woke up feeling quite sore! uh oh.

930am: eggs, rice, avocado
1030am: opt-she
1230pm: progenex with coconut water
1pm: chicken, rice, sweet potato
7pm: tilapia, rice, pico de gallo

calories: 2047
protein: 168
carbs: 247
fat: 40

-----

A. Muscle up tech work 10 min
B. Kipping hspu tech work 10 min
+
20 min amrap:
5 CTB chin ups
5 hand release push ups
5 toes to bar
5 push press @53

A. complete; worked on chest to belly button pullups, deep ring dips, and transitions in a false grip
B. complete; got several sets of 2, a couple sets of 3
+
6 rounds + 3CTB, ripped at about 12 minutes in… finished out the 20:00 with just push ups and push press (7 rounds + 5 push ups)
+
400m sled drag (+90lbs)

Felt really heavy and sluggish during the 20:00 AMRAP... had a hard time stringing together the CTB and the TTB (perhaps because I haven't done any bar work in the last 3 weeks...).  Planned to go 800m with the sled, but I got tired and quit early.

Saturday 6 July

Finally back in Cincinnati after a fantastic vacation!

sleep: 1am to 9am

10am: eggs, avocado, rice
11am: opt-she
1230pm: progenex with coconut water
2pm: chicken, rice, sweet potato
7pm: tilapia, rice, pico de gallo

calories: 2047
protein: 168
carbs: 247
fat: 40

-----

A. Snatch balance; 3×3; rest 2 min
B. Back squat; 6, 1, 6, 1, 6, 1; rest 3 min
C. Rear foot elevated DB split squats @22×1, 6-8×4/leg; rest 1 min bw legs

A. 85, 95, 105
B. 145(6), 175(1), 165(6), 195(1), 175(6), 215(1) – started way too light
C. 30, 35, 40, 45(6)

Feeling refreshed and super motivated after taking the last 3 weeks off/vacation mode.  Snatch balances felt good, but lost my balance on the second rep at 105.  Started way too light on the back squats.  Split squats sucked, as usual.

Saturday 18 May

sleep: 1130pm to 7am (alarm)

730am: cardio session
830am: 2 eggs, half avocado, 1c rice
930am: opt-she
1130am: progenex with coconut water; banana
1230pm: 6oz chicken, 2c rice
330pm: 1c cottage cheese with 1c cantaloupe
6pm: 4oz salmon, 145g broccoli, 216g sweet potato
8pm: 160g strawberries

calories: 2215
protein: 167
carbs: 281
fat: 49

-----

z1 run (2.37 miles in 29:13 = 12:19 pace)

rest 90 minutes

A. Power Snatch 3, 3, 2, 2, 1, 1; rest 2 min
B. Snatch Deadlift 3, 2, 1; rest 3 min
+
Prowler push; 50 meters @100% effort – moderate weight
rest 2:30
x4
rest 5 min
x2

A. 85(3), 95(3), 105(2), 110(2), 115(PR+3), 120Fx3
B. 155(3), 175(2), 205(1)
+
complete +50lbs

Felt good to run this morning.  Looking forward to improving my cardio and breathing!  Snatches felt light, but form was atrocious today.  Kept catching with my feet too wide and leaning back instead of getting under it.  I really don't like power snatches - would rather squat snatch any day!  Also, I'm pretty sure I will be able to squat snatch 120 next time I try it.  Prowler sprints felt great - 50m took anywhere from 0:20 - 0:25 to complete.  Thinking that 50lbs is too light.

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?

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