Friday

AM
5000m row @ Z1, off every 1000m for 4 alternating Turkish get-ups, light

PM
A. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
B1. Weighted pull-up, 3-2-1; :60 rest
B2. CTB pull-up clusters, 3 x 4.4.4 (each 4 must be unbroken; short rest between 4s, 2:00 rest
+
15:00 @ 80%:
3 wall walks
50m tough Farmer's walk
10 burpees
25 row calories
+
3 rounds not for time:
10 light kettlebell swings
:30/side plank
200m jog

@ Active

AM

complete; subbed 4/side kettlebell windmills @35

PM

A. complete 

B1. 26(3), 35(3), 42.5(1) @167.8, pronated on fat bar

B2. 2 sets complete, 4.3.2 on 3rd set, all butterflied on fat bar 

+

3 rounds + 3 wall walks with 70/hand for Farmer's walk 

+

complete with 35lb kettlebell swings 

Knee is still a little too bruised/tender to kneel on it, so opted out of the TGUs. 

Bear crawls were easy. 

One of the coaches tipped me off to grippier bars - they are homemade bars hanging from the garage door frame made of aluminum pipe from Home Depot. They're fat, but nice and grippy! The bars on their rig are seriously useless.  Weighted pull-ups felt good, did the extra rep at 35 because I knew I could get it (PR for 3). All CTBs butterflied and smooth, until I almost ripped on the last set and dropped off early. 

15:00 piece was fine, felt good to breathe. Burpees are back to normal. 70/hand is the heaviest they have, more moderate than tough. 

No issues with the NFT piece. Jogging is totally fine, and now that the swelling is 99% gone, knee doesn't even have that weird feeling. Huzzah!

Extremely relieved with how well the knee is coming along! 

Wednesday

Not for time:
20 alternating Turkish get-ups, moderate
+
1600m light sled drag outdoors

complete with 35lbs

+

complete with 45lbs

Wednesday

AM
For 45:00 @ Z1:
25 row cals
15 AirDyne calories
25m moderate reverse sled drag, constant movement
15 light hip extensions

PM
A. Clean-grip deadlift w/chains, 10 x 2 @ 195 + heavy chains, 11X1 - emphasize speed!; begin a set every :60
B. Power clean, build quickly to a heavy single
C1. Glute-ham raises, 3 x 5-7, 30X1; :30 rest
C2. Ring support (top of dip), 3 x :36 accumulation (sets of :12); 2:00 rest
+
AMRAP in 6:00:
3 power cleans, 135
6 bar-facing burpees
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 53

AM

complete with 135 on the sled

PM

A. complete

B. 165, 175Fx3

C1. 30(6), 30(6), 30(5)

C2. complete

+

5 rounds + 4 burpees

+

7:08

Mehhh... mediocre day.  

Moving the chains made a huge difference.  Really had the intent to be fast, but not sure if that translated.

First couple of power cleans felt ridiculously easy after the heavy deadlifts - 125 felt like an empty bar.  165 wasn't pretty but was easier than last week, so jumped to 175 and never pulled it past a deadlift.  Wasn't even close.  On the last one, I said to myself "fuck it, just squat clean it" but I still didn't pull.  Arghhhhh, what is going on?

Moved pretty slowly through the power clean/burpee AMRAP.  Was probably going closer to 80%, and I don't really know why.  Both movements felt really good, just had absolutely no sense of urgency.  

Struggled just a little bit with the TGUs, particularly on the left side.  First 10 were pretty fast, but second half slowed way down after I almost dropped the kettlebell on my face.

Wednesday

AM
For 45:00 @ Z1:
25 row cals
15 AirDyne calories
25m moderate reverse sled drag, constant movement
15 light hip extensions

PM
A. Clean-grip deadlift w/chains, 8 x 2 @ 195 + heavy chains; begin a set every :60
B1. Glute-ham raises, 3 x 7-9, 30X1; :30 rest
B2. Ring support (top of dip), 3 x :30 accumulation (does not have to be unbroken); 2:00 rest
+
AMRAP in 5:00:
1 power clean @ 90% 1RM
2 bar-facing burpees
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 45

AM 

complete; 90-140 on the sled

PM
A. complete
B1. 20(9), 25(9), 25(6)
B2. complete in 0:15 increments
+
5 @ 165
+
5:31

Everything felt really good this morning, and adding the sled was a nice change of pace.  Started with 90 which felt like a joke after the heavy grinds outside, so I added 10 per lap - 130-140 finally got to be about moderate.  Did the hip extensions unweighted... 

Not sure I had the chains set up properly, because there was almost no difference with or without chains.  195 felt very easy.

Why am I so terrible at power cleans?  Ugh.  Really frustrated and disappointed.  Had 4 (or maybe 5?) fails, and the reps I did get were super ugly - I wasn't pulling the bar very high, and I wasn't getting under it at all.  I made 19 at this weight in the CP battery tester in April, so that's stupid.

And... I went even faster with the heavier TGUs.  Weird, but I'll take it!

Wednesday

AM weight @ home: 167.7

PM weight @ gym (including belt): 173

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift, build to a heavy single
B. Weighted flat-surface dip, build to a heavy single
+
For time @ 80%:
30 alternating DB snatches, 50
20 box jumps, 30
10 burpee toes-to-bar
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 40
+
5 sets not for time:
4-5 glute-ham raises, 20X1

AM

complete; +50 on the reverse hyper

PM

A. 310 (clean-grip PR+5)

B. 226 (173+53)

+

8:52

+

5:36

+

30(5), 35(5, 5, 4, 4)

AM session felt awesome this morning.

310 went up easier today than 305 did last week, but it was still pretty slow.  295 was almost easy, though... so... is it possible that the "your deadlift sucks!" plan is paying off?

Flat surface dips felt really strong today.  

Well... I'm guessing these movements were chosen specifically to slow me down to 80% this week.  Everything was slow and steady.  DB snatches felt WAY easier than the last time I did these.  I had to double-check the DB to make sure I actually had a 50!

Somehow managed to go faster on the TGUs this week, even though they were heavier.

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift, 5 x 1 building; 2:30 rest
B. Weighted flat-surface dips, 3 x 1-2, 21X1; 2:00 rest
+
3 rounds for time @ 80%:
10 deadlifts, 185
8 bar-facing burpees
6 toes-to-bar
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 35
+
5 sets not for time:
4-5 glute-ham raises, 20X1

AM
complete; +50 on the reverse hyper

PM
A. 245, 265, 285, 295, 305 (clean-grip PR+15)
B. 25(2), 30(2), 35(1.75)
+
5:50
+
5:45
+
5 x 5 @ 30

Kind of a low-energy day, not sure why.  Could be allergies... which have affected sleep this week.

Planned on the 5th CGDL to be @ 295, which was tough but actually had pretty good speed, so jumped for a last set - 305 was very, very slow on the way up, but never in danger of failing.  Thumbs were totally fine here, it was the actual deadlift that was hard.  

Flat surface dips felt great.  Almost had the second rep @ 35, just couldn't quite lock it out.

Was probably going closer to 85-90% on the 3 rounder.  Broke the DLs into 5/5 (all clean-grip) and burpees were pretty slow, but TTB were fast and easy.  The only way I could have slowed down would have been to take longer transitions, but I'm trying to break myself of that habit... so it felt like a little more than 80% effort, but everything felt good here.

TGUs felt fine, and both shoulders felt nice and stable.  Not sure what was wrong with me last week.

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift clusters, 4 x 1.1 starting @ 245-260-275-290 and adding from there; :10 between reps, 2:30 rest
B. Weighted flat-surface dips, 3 x 2-3, 21X1; 2:00 rest
+
3 rounds for time @ 80%:
10 hang power cleans, 115
10 burpee toes-to-bar
+
5:00 rest
+
For time & movement quality (don't rush the TGUs):
12 unbroken Russian kettlebell swings, very heavy
6 alternating Turkish get-ups
12 unbroken Russian kettlebell swings, very heavy
6 alternating Turkish get-ups
12 unbroken Russian kettlebell swings, very heavy
+
4 sets not for time:
5-7 glute-ham raises, 20X1 - weight if possible

AM

complete with 50 on the reverse hyper

PM
A, complete; 290 is a clean-grip PR+5
B. +15(3), +20(3), +25(2)
+
10:55
+
6:38 with 88lb swings and 35lb TGUs
+
5, 6, 5, 5 with a 30lb DB

Happy to get 2 reps at 290!  The second one was s-l-o-w, but was never in danger of failing.

Couldn't get it together on the HPCs.  Had a really hard time with the quick bounce off the hips (wasn't dropping under it at all, and wrists/elbows were in a bad position), so ended up resetting at the hang for almost all of them.  Broken 4/3/3 for all 3 sets, with a fair amount of standing around in between.  Coulda/shoulda done sets of 5.  Burpee TTB were just freaking slow.

Kettlebell swings continue to feel good, but TGUs felt kind of terrible.  Both shoulders actually felt super unstable on these - wtf?  I don't remember this ever being a problem before.  No pain on either side, just felt wobbly and weak.  Everything else overhead has been feeling totally solid...

Saturday 1 June

For time @ 90%:
30m handstand walk
20 light alternating Turkish get-ups
10 dead hang to inverted
+
5 sets:
18 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, add 5-10 from last week, alternate forward & backward as desired but stay moving throughout

12:04 @ 25lbs
+
complete
+
complete with 100lbs on the sled

HS walk still broken a little more than I like when shoulders are tired (from yesterday).  Did 1/arm TGU with 35lbs and decided that was not light, so dropped to 25 for the remainder.  

Wallballs continue to feel really good - no issues here.  Each set took exactly 1:40.

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

3 sets not for time:
2-3 rope climbs
15-20 V-ups
3/arm Turkish get-ups
+
A. Split jerk, build to a heavy single in 15:00
+
AMRAP in 12:00:
10 handstand push-ups
15 wall balls, 30/20
25 kettlebell swings, 53/35
+
For time IMMEDIATELY following the AMRAP, so clock starts @ 12:00:
60 pull-ups

complete; used 35lb KB for TGUs
+
A. 175, 185F
+
1 round + 5 HSPU
+
8:20 – hands. are. trashed. couldn’t hang on to the bar.

Wednesday 15 May

sleep: 11pm to 730am (alarm)

8am: 3.5oz chicken, 400g sweet potato
12pm: tuna, 1/2c cottage cheese; 2c strawberries
4pm: opt-she
7pm: progenex with coconut water; 
830pm: 2 protein cookies; 4oz salmon, 1.5c rice, 2c broccoli

calories: 1834
protein: 167
carbs: 226
fat: 31

-----

A1. Front squat 5×5; rest 10 seconds
A2. Back squat; 5×10; rest 10 seconds
A3. Barbell walking lunges 5×24; rest 3 min
B. Side plank; amsap x3/side; rest 1 min bw sides
+
30 perfect heavy TGU NOT for time

A1. 135 for all
A2. 135 for all (last 2 sets broken 5/5)
A3. 105 for all (last 3 sets broken 12/12)
B. 0:50, 0:50, 0:35 (both sides the same)
+
Complete with the 45lb KB

The squats felt particularly heavy today - had to break up the last two rounds of backsquats at a weight that should be no problem for me.  The lunges weren't as bad as soon as I gave myself permission to drop at the halfway mark.  Not sure if that was a good plan or not, but it made the day much less stressful.  Rested about 30 minutes before the side planks and gave up as soon as it got challenging (not really amsap at all).  Took forever doing the TGU.  Probably should have used the 53lb kb if I was going to go so slowly.

Monday 18 March

sleep: 9pm to 7am (no alarm)

730am: bacon and eggs with half avocado

12pm: grilled steak; steamed broccoli; roasted sweet potato

5pm: opt-she

630pm: 23g progenex with coconut water

8pm: grilled salmon; steamed broccoli; roasted sweet potato

-----

A. Deficit deadlift (2-3″ platform) @31×1, 3, 3, 3, 2, 2, 2; rest 2 min
B. Split jerk 2, 2, 1, 1; rest 2 min
C. TGU; 3 tough reps/arm x3; rest 1 min bw arms
D. Bench press with chains 6-8×3; rest 2 min

A. (on 55lb plate): 205(3), 225(3), 245(3), 265(2), 275(2), 275(2)
B. 145(2), 155(2), 165(1), 175(1) – PR +30
C. 40, 45, 53
D. (+ chains): 75(8), 80(7), 80(6)

Felt really good to throw around some heavy weights today.  DL got heavy fast (big difference between 265 and 275).  Split jerks felt good (so much better than the behind the neck jerks).  Started too light on TGU - only the 53 was challenging.  Chains felt heavy.

Saturday 15 December

10:00 row at z1
20 TGU, 35lbs
10:00 AirDune at z1

Wednesday 24 October

10:00 AirDyne @ Z1
+
30 Turkish get-ups, perfect & controlled (used 35lb KB)
+
Front leaning rest on floor (plank), accumulate 180 total seconds: broken into 0:90 + 0:60 + 0:30
+
10:00 AirDyne @ Z1

Saturday 22 September

sleep: 1130pm to 730am

930am:
A. Clean-grip deadlift, 6 x 2 increasing load each set, 03X0; 2:00 rest: 195, 205, 120, 215, 220, 230
B. Power clean, build to a tough double; rest as needed: 125 (got a few singles at 130 and 135, but could not get the second)
C1. Power clean, 1-1-1-1-1; 2:00 rest: 125, 130, 130, 130, 130
C2. Close-grip bench press, 1-1-1-1-1; 2:00 rest: 115, 120, 125, 130, 135, 140 (PR+10)
+
For time:
50 Turkish get-ups @ 35: 19:55
+
finally learned how to climb the rope!

12pm: coconut water

230pm: eggs scrambled with chicken, broccoli and sweet potato

7pm: chipotle: carnitas and barbacoa with salsa and guacamole

grocery:
$15.44 at Trader Joe's (chicken, sweet potato, onions, pumpkin)
$39.95 at Costco (broccoli, macadamia nuts, canned tomatoes, tomato paste)

Wednesday 20 June

A. Turkish get-up, build to a tough single w/each arm in 10:00: 60lbs on the right, 53lbs on the left.

+

20:00 of:
AMRAP pull-ups, COVP
400m run

38 total pullups (9, 6, 7, 5, 6, 5).  Came back in after the 6th run at exactly 20:00.

Tuesday 29 May

on vacation

A. deadlift, 8 x 3 @ 135lbs, 11X1; begin a set of 3 every minute on the minute

+

3 rounds, not for time, of:
10 Turkish get-ups, perfect & controlled, 15lb dumbbell
:60/side side plank

Wednesday 16 May

sleep: asleep by 1130; up at 7am with an alarm

work: 430pm:
10 minutes gymnastics practice
10 minutes TGU: first half with 35lbs, second half with 40lbs
Annie with a 10 minute cap: got through 23 situps on the round of 30

eat: 
1130am: turkey with cranberries and pecans
630pm: macadamia nuts
7pm: bacon and eggs
8pm: grilled chicken with mango-avocado salsa; sangria
9pm: banana with almond butter

grocery: 
$62.42 at Trader Joe's (coffee, almond butter, eggs, mango, chicken, macadamia nuts, bananas, spinach, tomatoes, tulips)

Wednesday 29 February

sleep: asleep by 11pm, up at 630am without an alarm

work:

530pm: 5:00 Turkish get-ups, light and steady (25lb bell), 5:00 rest; 5:00 @ steady pace of: 5 toes-to-bar + 10 walking lunge steps, perfect and controlled, 5:00 rest; 5:00 AirDyne, increase effort every minute so that only last minute approaches all-out, 5:00 rest; 5:00 Turkish get-ups (25lbs), light and steady; double-under practice: 22 (PR!)

eat:

1pm: taco soup

7pm: salad with tomato and avocado; salmon with roasted sweet potato

Friday 17 February

sleep: asleep by 10pm, up at 230am without an alarm and wide awake (tends to happen after a binge)

work:

530pm: build to heavy double overhead squat: 108lbs (PR); 3 sets of 5-10 fast OHS from the ground: 63lbs; 50 turkish get-ups (25lb kettlebell). However, my ass is so sore from losing my balance in the bottom of the first light OHS - was expecting something heavier! Also, got 12 double-unders (PR)!

eat:

1130am: 2 hardboiled eggs

1pm: creamy chicken tomato soup

430pm: 2 hardboiled eggs; blackberries

7pm: butternut beef scramble; 1 glass red wine