Tuesday 30 July

AM cardio
breakfast: green smoothie
second breakfast: eggs, rice, avocado
lunch: cottage cheese and cantaloupe
PM training + protein shake
dinner: chicken, rice, sweet potato

-----

AM:
30:00 z1 run at Withrow, including stairs

PM:
A. Close Grip Bench Press @ 30X1; 3,3,3,3; rest 2 min
B. Strict Press @ 12X2; 4-5 x 3; rest 2 min
C. Wtd Chin Ups @ 21X0; 2-3 x 3; rest 90 sec
D. 1 arm heavy DB torso row @ 20X0; 4-5/arm x 3; rest 45 sec b/t arms

A. 124, 129, 134, 134
B. 75, 85, 90(3)
C. +2.5, +5(2), +5(2)
D. 50, 55, 60

Tempo is a bitch.

Monday 29 July

rest day!

breakfast: bacon, eggs, avocado
lunch: salmon and broccoli
dinner: steak and broccoli
snack: greek yogurt, berries, walnuts

Sunday 28 July

sleep: 11pm to 7am (no alarm)

8am: 30:00 z1 run
9am: eggs, rice, avocado
1030am: opt-she
1230pm: progenex with coconut water
2pm: chicken, rice, sweet potato
6pm: chicken, rice, avocado
8pm: greek yogurt, blueberries, walnuts

-----

A. HB Back Squat @ 30X0; 8,6,4; rest 2 min
B. PC x 1/SJ x 3 – tech work – rest 45 sec b/t sets – keep effort at 70% – 4 sets
+
6 hang power clean TnG moderate
25 DU’s AFAP
rest 90 sec x 3
+
6 PP moderate TnG
AMRAP CTB Chin Ups
run 80 m @ 95%
rest 2 min x 3
+
6 tough swings Russian
AD 20 sec – go faster every 5 sec to sprint last 5 sec
rest 2:30 x 3

A. 135, 155, 185
B. complete @ 110
+
complete
HPC @ 95, 105, 115
+
complete
PP @ 85, 95, 105
5, 4, 5 CTB
+
complete
KBS @ 88, 100, 100

Saturday 27 July

sleep: 11pm to 8am (no alarm)

9am: eggs, rice, avocado
11am: opt-she
1230pm: progenex with coconut water
2pm: chicken, rice, sweet potato
6pm: chicken, rice, avocado; pistachios
10pm: greek yogurt, blueberries, walnuts

-----

A1. Close Grip Bench Press @ 30X0; 3-4 x 3; rest 10 sec
A2. Standing Press @ 22X1; 5-6 x 3; rest 90 sec
A3. Mixed Grip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec
A4. SA DB Torso Row @ 20X0; 5-7/arm x 3; rest 90 sec
+
for time:
60 knees to elbows
50 ring push ups
40 ghd sit ups
30 burpees
20 slam balls
10 farmer’s walk trips – 25 m each – 1 pd/h

A1. 114, 124, 129
A2. 73, 78(5), 78(5)
A3. BW, +2.5, +5
A4. 25, 35, 45 (started way too light)

+
26:45 – slow and steady pace, didn’t really do it for time.

Friday 26 July

sleep: 12am to 7am (no alarm)

rest day!

830am: bacon, eggs and avocado
1pm: pesto chicken with zucchini and bell pepper
7pm: steak and broccoli
9pm: greek yogurt, blueberries, walnuts

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…

Monday 22 July

sleep: 10pm to 7am (no alarm)

rest day!

730am: bacon and eggs

12pm: pesto chicken with zucchini and bell pepper

6pm: steak and broccoli

8pm: greek yogurt, blueberries and walnuts

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.

Friday 19 July

sleep: 1030pm to 730am (no alarm)

rest day!

830am: bacon and eggs
11am: chicken and bell pepper with hummus
1pm: salmon, spinach, tomato, avocado, olive oil
5pm: steak; strawberry protein shake
830pm: 2 paleo chocolate chip cookies

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. 

Monday 15 July

sleep: 11pm to 730am (alarm; slept better but still not great)

rest day!

830am: bacon and eggs
1130am: salmon, spinach, tomato, avocado, olive oil
3pm: tuna, avocado, bell pepper, acv
7pm: steak and broccoli
830pm: cottage cheese and strawberries

calories: 1594
protein: 164
fat: 80
carbs: 55

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.

Friday 12 July

sleep: 930pm to 645am (no alarm; tossed and turned all night)

rest day!

730am: bacon and eggs
11am: spinach, salmon, tomato, olive oil
3pm: tuna, avocado, bell pepper, acv
7pm: steak, broccoli, sweet potato

calories: 1629
protein: 164
carbs: 52
fat: 82

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.

Monday 8 July

sleep: 11pm to 7am (alarm)

rest day

730am: eggs and coconut oil
11am: spinach, tomato, salmon, olive oil
2pm: tuna, avocado, bell pepper, acv
6pm: steak, broccoli, sweet potato

calories: 1669
protein: 161
fat: 91
carbs: 54

Felt super hungry and headachey all day.

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.

Wednesday 3 July

Sprint 100m @100%
rest 2 min
x10

Tuesday 2 July

A. Push press 10, 8, 6; rest 2 min
B. Split jerk clusters 1.1.1×3; rest 10 seconds/rest 2 min
C. 15 rope climbs for time
+
For time:
Row 500m
25 burpees
Row 500m

A. 95(10), 115(8), 125(4)
B. 135, 145, 155
C. DNF (1) – didn’t have the right shoes or socks for this
+
6:16

Was on pace for sub-6 minutes until halfway through the second row, when I gave myself permission to give up.  Needed someone to yell at me, but unfortunately did this one alone.

Monday 1 July

A. Squat clean; build to a tough single
B. Squat snatch; 1 rep on the 45 seconds for 20 reps @70-80% 1rm
+
15-12-9-6-3
Russian KBS 2 pood
box jump 24″ (step down)

A. 155, 160Fx3
B. complete @85 (74%)
+
5:35

Cleans and snatches felt great today.  Should have gotten one of the attempts at 160, but elbows weren't fast enough.  Felt really out of shape on the kbs/bj workout - three weeks of alcohol and vacation food choices has caught up with me.

Saturday 29 June

Rhiannon
+
7 burpees, AFAP
0:20 sprint @ 100%
Rest 3:00
X6

282 (PR +45)
+
Complete

Double unders are horrendous again.  Did this one at the park - it was harder running on the slippery grass!