Sunday 25 May

For time @ 90%:
10 skin-the-cats, slow and controlled
30m handstand walk
150 double-unders
+
5 sets:
15 unbroken wall balls, 20 to 9
200m run @ 90% aerobic
2:00 rest (run to 1st pole and back, then time the rest period accurately)
+
800m sled drag @ 95, alternate forward & backward as desired but stay moving throughout

10:06
+
complete
+
complete

Shoulders were fried coming in to today's training, making the first piece really challenging.  HS walk was incredibly broken, with the longest stretch being approx 8m... and wanted to go for a bigger set on the double unders, but shoulders wouldn't cooperate.  Broke DUs intentionally (no trips!) into 30, then 6x 20 to finish.  Took a lot of time between sets of both the HS walks and DUs.

No problems with the wallballs today.  There is a HUGE difference between the 10' and 9' targets.

Beautiful, low-humidity day for the sled drag :)  

Sunday 11 May

3 sets not for time:
3 skin the cats, slow and controlled
6 alternating Turkish get-ups, moderate
50 double-unders
+
5 sets:
max unbroken wall balls, 20 to 10
200m run @ 90% aerobic
2:00 rest (run to 1st pole and back, then time the rest period accurately)
+
400m light/moderate sled drag, add a little weight from last week, alternate forward & backward as desired but stay moving throughout


complete
35, 40, 45lb KB
50, 50 48/2 double unders
+
16, 12, 13, 12, 9 wall balls
+
complete with 100lbs on the sled (from shoulders)

Skin the cats were much harder than I remember. 45lb TGU was a little more than moderate... and very happy with continued DU consistency! Wallballs felt a LOT better than last week, but still drop lower and lower from the 10' mark after about 6-8 reps. Rounds took just under 0:90. Sled drag was miserable today.


Went back and found the macro breakdown that Heather gave me last year and made a meal plan for this week - going to follow it exactly and see where we are come Saturday.  I'm really not interested in weighing/measuring everything again... argh.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Sweet Potato - Sweet Potato, Raw, Unprepared, 360 g	312	91g	4g	4g	0mg	246mg	19g	9g
Lunch
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Avocados - Raw, 63 g	101	5g	9g	1g	0mg	4mg	0g	4g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Dinner
Kirkland - Wild Alaskan Salmon Filet, 1 filet	300	0g	13g	32g	95mg	85mg	0g	0g
Broccoli - Raw, 100 g	34	7g	0g	3g	0mg	33mg	2g	3g
Snack
Trader Joe's - Greek Style 0% Nonfat Plain Yogurt, 1 cup (56.8 g)	120	7g	0g	22g	0mg	70mg	6g	0g
Honey - Clover, 0.25 Tablespoon (21g)	15	4g	0g	0g	0mg	0mg	4g	0g
Trader Joe's - Frozen Mixed Berries, 3/8 cup	40	8g	1g	1g	0mg	0mg	3g	3g
TOTAL:	2,082	232g	61g	158g	875mg	908mg	35g	20g

Wednesday 25 September

3 rounds not for time of:
4-6 wall walks
4-6 skin-the-cats, knees must drop below head before returning
8-12 butterfly pull-ups
+
A. 1 push press + 1 push jerk + 1 split jerk, 5 x 1; 2:00-3:00 rest
+
On a running clock:
@ 00:00:
2000m row
@ 10:00:
10 muscle-ups
20 burpees
30 double-unders
40 ring dips
30 double-unders
20 burpees
10 muscle-ups
@ 20:00:
2000m row

- first row @ 90-95%, second @ 100%

Complete
+
A. 105, 125, 135, 145, 145
+
row 2k: 8:59.5
subbed jumping muscle ups (bottom of the ring at forehead height)
got through 15 ring dips
row 2k: 8:55.0 – this was not a 100% effort.  2:10 for the first 500m, 2:15-2:20 for the middle 1k, 2:10-2:15 for 1500-1800m, then down to 1:42 in the last 200m.  could have gone much faster in the middle.