Friday

30:00 swim @ Z1

1200 yards in just under 31:00; 4 x 300, began a set every 8:00 (0:65-0:70 rest); alternated 75 free/25 breaststroke the whole time.  Felt really good!
+
adjustment with Pete.

Friday

adjustment @ Pete's
+
30:00 AirDyne @ Z1
+
30:00 mobility

Friday 10 May

sleep: 11pm to 6am (no alarm)

rest day

7am: 2 slices of bacon; 3 eggs
11am: spinach salad with 2oz salmon, 2oz chicken, tomato, 1 tbsp dressing
1pm: tuna, half avocado, bell pepper, acv
3pm: kombucha
630pm: 7oz steak, 2x broccoli, 135g sweet potato
8pm: 2 tbsp almond butter

calories: 1965
protein: 176
carbs: 78
fat: 108

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830am: chiropractic adjustment

Wednesday 24 April

sleep: 11pm to 630am (no alarm)

730am: bacon and eggs with avocado

830am: chiropractic adjustment

12pm: spinach salad with chicken, tomato, avocado, tessemae's

5pm: opt-she

7pm: leftover steak and sweet potato sauteed in coconut oil

8pm: strawberries

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Airdyne 3 min for max cals
Rest 10 min
x3
No pacing, all out efforts

57, 50, 54 (previous testing = 58, 52, 48 on a different bike)

These.  Were.  Awful.  Went out way, way fast on the first 30 seconds of the first one, and barely hung on for the rest of the workout.  Took almost 1 hour to stop feeling like I was going to die.

Wednesday 10 April

Sleep: 10pm to 630am (no alarm)

7am: 60:00 walk

830am: 2 slices of bacon and 2 eggs scrambled with half avocado

11am: chiropractic adjustment

12pm: spinach salad with 3-4oz chicken, 3-4oz steak, tomato, half avocado and Tessemae's dressing

5pm: opt-she

6pm: progenex

8pm: bacon and eggs with sweet potato; kombucha

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airdyne sprint 15 seconds @100%
rest exactly 1:45
x10
(rest 5 min bw sets 5/6)

complete.  these felt good today - hard, but 15 seconds was definitely manageable.

Wednesday 27 March

8am workout:

A. Squat clean; build to a max
B. Squat snatch; 1 rep on the 45 seconds for 8 reps @85-90% of 1rm
C. Front squat; 2×2; rest 2 min
D. 12 sets of 3 unbroken CTB chin ups for time

A. 165, 170Fx3
B. complete with 100 (1RM is 115)
C. 175, 185
D. 6 sets done in 2:51, stopped to avoid ripping

11am: chiropractic adjustment

Squat cleans didn't feel awesome today.  Up to 155 easy, then missed 165 twice before getting it (had to drop down to 160 first).  One of the misses at 170 was really close - I threw it into my neck, but my elbows weren't fast enough to catch it there.  Snatches felt good.  Front squats felt good (ready to go for a PR soon!).  CTB did not feel good, and was concerned about ripping (after the open I won't care so much if I rip, but for now just playing it safe).

Wednesday 13 March

sleep: 10pm to 530am

6am: 11g progenex with coconut water

630am: opt-she

8am: 23g progenex with coconut water

10am: roasted chicken with sweet potatoes

11am: chiropractic adjustment

2pm: grilled steak, roasted chicken, a few pieces of sweet potato

5pm: bacon with half avocado

dinner: ???

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A. Hang squat clean from below the knee; 1, 1, 1, 1; rest 2 min
B. Hang squat snatch 1, 1, 1; rest 2 min
C. Front squat @22×1, 1, 1, 1; rest 2 min
D. 30 CTB chin ups for time

A. regular squat cleans: 150, 155, 160, 165 (PR+10)
B. 105, 110, 115 (PR for any kind of snatch)
C. 155, 165, 175
D. 10 done in 1:11, then stopped because I felt like I might rip in a couple of spots.

Friday 1 March

rest day
+
chiropractor

Monday 25 February

sleep: 1230am to 630am (no alarm)

7am: 20:00 walk

730am: bacon and eggs with half an avocado

12pm: leftover chicken pot pie

5pm: chiropractic adjustment

7pm: salad with tomato and avocado; sauteed chicken with steamed broccoli

9pm: massage