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

Tuesday 16 October

sleep: 1030pm to 730am

work:
A. 1 power snatch + 5 overhead squats, 5 x 1 adding weight per set building to only a moderate load; 2:00 rest: 63, 68, 73, 78, 88
B1. Overhead squat, 5 x 4-5, 3211; :20 rest: 53, 63, 68, 78, 88
B2. Weighted pull-ups, pronated, 5 x 3-4, 21X0; 3:00 rest: all sets of 4, unweighted, with minimal kip (maybe 1 or 2 were actually strict!)
C. Walking lunges w/KBs in front rack position, 4 x 20 continuous steps @ 35/hand; :90 rest

eat: whole30 + cider + honey

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

Sonoma-style chicken salad

ingredients: 
cooked, cubed chicken (I had 2 breasts and 4 thighs)
walnuts
4 stalks celery, sliced
grapes, halved
poppy seeds
mayo

Combine all ingredients.  Let chill.  Eat as is, or on top of a bed of spinach.  Enjoy!

mayonnaise

ingredients:
1 large egg, room temp
2T lemon juice
1 1/4 cups olive oil
1/2t dry mustard
1/2t salt

Crack egg into blender; add lemon juice; let them combine for about an hour.  Add mustard, salt and 1/4cup olive oil; blend on low until frothy.  While blender is running, slowly drizzle in 1 cup of oil (should take 2-3 minutes).  Refrigerate for at least one hour.

This is so easy to do!  Why on earth did I wait so long to try this?

Thanks, theclothesmakethegirl!

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)

Friday 12 October

sleep: poor

rest day

1pm: margarita; chips and guacamole; grilled shrimp

7pm: wine; bacon and eggs; roasted potatoes; sweet potato cookies (fail)

CSA box:
cabbage
spicy greens
several green tomatoes
a few potatoes
4 small onions
2 bell peppers
a few beets
a few strawberries
2 dozen eggs

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

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)

Pumpkin Cookies

ingredients: 
3/4 cup coconut flour
2T almond butter
1/2 can pumpkin
3 small ripe bananas, mashed
2 eggs, beaten
1T vanilla extract
1T honey
1/2t salt
1/2t baking soda
2T pumpkin pie spice
handful of walnuts
handful of dark chocolate chips

Mash bananas.  Add pumpkin, almond butter, honey, vanilla and eggs; mix well.  In a separate bowl, combine dry ingredients.  Add slowly to batter, mixing well.  Stir in nuts and chocolate.  Bake at 350 for 15-20 minutes.  This makes 12-15 large, cakey, delicious cookies.

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)