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)

Friday 5 October

rest day

too much alcohol; poor food choices this week.

CSA box:
2 dozen eggs
kale
3 small yellow squash
1 zucchini
2 bell peppers
butternut squash
4 daikon radishes

Thursday 4 October

9:30am:
All @ 90% aerobic:
15:00  of [200m run + 5 box jumps, 20" + 5 burpees + 5 toes-to-bar]
5:00 walk
15:00 of [250m row + 7 kettlebell swings, 35 + 10 lunge steps + 10 double-unders]
5:00 walk
15:00 of [20 AirDyne calories + :20 handstand hold + 5 pull-ups + 5 back extensions]

too much alcohol and poor food choices this week...

Wednesday 3 October

9:30am:
5 sets of:
AMRAP push-ups, no pausing @ top or bottom: 15, 12, 13, 12, 10 
:00 rest (transition FAST!)
400m row @ 95% effort: all between 1:36.2 and 1:37.1
3:00 rest
+
5 sets of:
6 kettlebell swings, overhead & tough: 70, 88, 88, 88, 88 (not quite overhead with the 88, but above eye level)
200m run @ 95% effort
slow walk back

too much alcohol and poor food choices this week...

Tuesday 2 October

sleep: 1230am to 745am

11am:
A. 1 power clean + 5 push presses, 4 x 1 @ 90% effort; :90 rest: 103, 108, 108, 108
B1. Push presses, 4 x 4-5, 12X1; :20 rest: 113, 118, 123(4), 123(3)
B2. Weighted pull-ups, mixed-grip, 4 x 2, 21X0; 3:00 rest: belt + 2.5
+
For reps:
5:00 pull-ups, strict: 5 (5! super happy about this)
4:00 push-ups, strict w/perfect torso positioning: 35
3:00 toes-to-bars: 23
2:00 double-unders: 50
1:00 burpees: 15

too much alcohol; not the greatest choices made food-wise this week.

Monday 1 October

sleep: 11pm to 7am (needed an alarm)

8am: eggs scrambled with sausage, onion and bell pepper; sliced tomato

5pm: mojitos; spinach and artichoke dip; cider

9pm: wine; cheese; hummus; almond crackers; salami; carrots

September Recap

days with:
wine: 12
alcohol: 6
treats: 3
cheats: 4
gluten: 0

grocery budget: $584.18 (uhhh... not cool)

measurements:
waist: 86cm (same)
hips: 101cm (+1)
band: 91cm (+1)
bust: 108cm (+1)
thigh: 63cm (+1)
calf: 40cm (same)
arm: 33cm (+1)
neck: 35cm (same)

weight: 166.0 (+0.7)

WTF, mate?  

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