Wednesday

I love Wednesdays...

Okay...

lets get real, 

I love most days...

BUT

Wednesdays are my day to unwind,

 Its the ONE DAY that I can sleep in 

and I only go into the gym once 

and I just get to be with my kids 

and give my body and mind a little break

 from all that I have going on. 

--Morning--

Jog 25 min easy

+

Bike 20 min easy

Ran 2.2 miles

I didn't measure my bike...

*these felt SO good today...sometimes I wish I jogged just a little more. 

I always feel so good after. 

--Evening--

RTW 

1 min AD

1 min row

1 min FLR

1 min Plyos

1 min climb

1 min ski

x 6

- ALL easy pace

*I had to go in to PHX and train this one, so I was limited on what to do as far as machines. I wasn't able to do the ski or the climb and so I just added two extra rounds. 

SLEEP--

I woke up at 8am

FOOD--

*Jog and Bike @ 8:30*

@9:30am

1 egg

2 whites

1/2 cup white rice

olive oil

onions

1/2 patty of sausage (it was really small)

@11:30

Peach

@12:30

4oz chicken

1 cup broccoli

@3:30 

peach

4oz chicken

1 cup broccoli

1/4 avocado

*Around the World @4:30*

@5:30

protein bar

@8:30 

4oz chicken

1 cup broccoli

1/2 sweet potato

Today was Great!

Tuesday

Today was great

My ass is so sore, and after I was done today...

 I was happy tomorrow is active recovery

BUT 

today went very well

--Morning--

A. PC - build to a heavy single (from blocks (bar just below the knee)

I got to 205. 

I did 205 three times, kept it there so I could work on form at that weight. 

I know what I am doing wrong, but I need to apply it! James Taylor always seems

 to see me and help me with this. 

B. Segmented clean DL + Clean pull; 2.1 x 5; rest 2 min (build from 175#)

1-175#

2-175#

3-185#

4-185#

5-195#

C. Wtd. GH Raise @41X0; 6-8 x 4; rest 2 min (increase load from previous)

*I was doing 35lbs but Matt Springer said I need to stop "kipping" on the way up...which he was right, so I went down to 25lbs and I was able to not kip. I am realizing I suck a lot at glutes and hammies. 

+

9 min amrap @80%:

3 HPS (115#)

25m double KB waiter walk

6 ring push ups

4 ROUNDS + 3 snatches

--Evening--

A. BTN jerk - build to a heavy double (from blocks)

*I got up to 225lbs, PR!

These felt great! 

B. Push press - build to a heavy single

*I got to 165lbs, I was frustrated cause i know I can get more with how easy 165lbs is. I gotta get past 165lbs. 

- then 3 sets (85% of B) x amrap set; rest 3 min

140lbs

*felt good but was hard. I liked this. 

C. MU practice and work 10-15 min

*YAY,I have NEVER done MU without False Grip. EVER, I hopped right up there with NO problem!!!!!!! I felt so good. I also am learning how to kip my dip better ANNNNNDDD I got rid of my extra swing!! YESSS! I love my coach for helping me with this. It felt incredible. 

+

AD 30 sec @90%

rest walk 30 sec

x 33

- rest 3 minutes every 11 sets

- increase RPM from previous week

- consistent pace per set 

*I had to get home cause my sitter had to leave, so I went to the box by my house and finished my sprints.

SLEEP

Went to bed @ 11pm the night before

I woke up @ 7am

DIET

7:30am

1 egg

2 whites

1/2 cup rice

10am

2scoops dream protein

2scoops hammer recovery

glutemine, fish oil, aminos

1:30pm

2 peaches

*I didn't have time to make my food :/

5:00pm

2scoops protein

2scoops hammer recovery

8:00pm 

4 oz grilled chicken breast

1 cup broccoli

*I know I didn't eat enough today...I will be better tomorrow~ 

Monday

...HEY hey HEY...

so today is 

MONDAY! 

I had a really great day today. 

Last night I had a migraine, 

so I wasn't sure how today would turn out. 

But I felt good. 

--Monday--

A. Back Squat @30X1 - build to a heavy single

205lbs

215lbs

225lbs

235lbs

245lbs

B. 10 sets - every 90 sec - Snatch + HS (build from 105#)

1-105#

2-110#

3-115#

4-120#

5-125#

6-130#

7-135#

8-140#

9-145#

10-150#

C. Rear foot elevated split squat; 6-8/leg x 3; rest 60 sec b/t legs (go up in weight from previous)

1st Set: 50lbs

2nd Set: 55lbs

3d Set: 55lbs

These were VERY hard!

+

4 sets @consistent pace:

AD 10 cals 

12 chin ups

10 box jump over (no rebound)

12 HSPU (kipping okay)

50m FW (70#/h)

rest walk 3:00

Round 1: 3:50

Round 2: 3:18

Round 3: 3:10

Round 4: 3:00

--Evening--

AD 30 sec @97%

rest walk 4:00

x 5

*I tried to keep the speed between 80-84*

rest 8 min

In 40 sec:

8 PC&J (85#) - high speed and turnover

Amrap VC feet in remaining time

rest walk 4:10

x 5

*I loved this one

1-43 feet

2-55 feet

3-60 feet

4-57 feet

5-57 feet

--Sleep--

I went to sleep last night @ 11

Woke up @ 6:30am

--Food--

Meal #1: 6:45am

1/2 cup white rice

2 tsp olive oil 

1 whole egg

3 egg whites

diced onions

Meal #2: 10:00am

2 scoops dream protein

2 scoops hammer recovery

Meal #3: 2:00pm

2 tsp olive oil

4 oz chicken

1 cup broccoli 

12 almonds

Meal #4: 5:45pm (after evening training sesh)

2scoops dream protein

2scoops hammer recovery

Meal #5: 8:45pm

4oz chicken

1 cup broccoli

Friday, Saturday, Sunday

WEEKEND

This weekend went really well. 

FRIDAY

-I threw up a bunch of bar muscle ups and strung some ring mu before I started. 

--Monday--

10 min @ 85%:

VC 100'

3 med ball 2 shoulder

1 RC

*6 Rounds

rest 5 min

10 min @ 85%:

Row 200m

8 barbell reverse lunge (115#)

HS walk 10'

*3 Rounds

+ 200 meter ROW

+ 8 LUNGES

+ 2 METER HS WALK

--almost 4 rounds--

rest 5 min

10 min @ 85%:

Ski 150m

6 ring dips

6 V-ups

*5 Rounds

+ SKI 116meters

*These are getting better

--Evening--

Swim 25m @90%

rest walk 30 sec

x 24

*This was awesome*

Saturday 

--Morning--

A. Clean (from blocks, bar at just above knee) - build to a heavy single

*I feel so awkward doing these from this position! 

I worked up to 195 and failed 205 but 195 felt SO GOOD. 

B1. Axel bar pendlay row; 3-5 x 4; rest 30 sec

B2. Prone row @21X2; 5-7 x 4; rest 30 sec

B3. Ring row @1010; 7-9 x 4; rest 2 min

*my back was torched! 

C. Emom 12 min - 

odd - DU x 25 unbroken

even - CTB chin up x 6 unbroken

*I thought this would be harder, but my CTB felt SO LIGHT!

+

In 10 minutes:

Row 2k

Amrap HSPU (-6") in remaining time

*My row sucked. My best is 7:49 for a 2k, and I got 8:31. 

* I got 11 -6" deficit HSPU

--Evening--

Walk 30 min

+

Swim 30 min

*Felt Great

SUNDAY 

60 min walk unplugged

*this is my favorite, a total excuse to just get out and be alone. 

Thursdays are tough!

Thursday

Today was a good day

I got to train with some good buddies

I still feel like I am improving but I know I still have lots to work on

I feel stronger 

I threw up 5 Ring MU today just for my sanity and they felt so good! YAY!

--Morning--

Warm up – include snatch balance work with load…..

A. Segmented snatch DL + Hang snatch; 1.1 x 5; rest 2 min (build from 125#)

1- 125

2- 130

3- 135

4- 135 

5- 140

6- 145

* I did an extra cause the one at 135 felt retarded.

B. Snatch pull; 3,2,2,1; rest 2-3 min (3@145,2@150#,2@155#,1@160#)

+

5 sets for time @consistent pace:

15 HSPU

15 KBS (1.5pd)

15 cal AB

rest walk 120 sec

*the first part was easy, it was the AB that killed me. I was done with the HSPU and KBS at about 1:12 every set, then the AB determined the next amount of time, damn air bike!

1-2:43

2- 2:28

3- 2:53

4- 2:40

5- 2:36

--Evening--

A. BTN SJ; 1.1.1 x 5; rest 15 sec, rest 2 min (build from 170#)

1- 170

2- 175

3- 180

4- 185

5- 190

B. Push press - build to a heavy double

*Got to 165# 

BUT I know I can do more but my form just SUCKS! 

I am working on going vertical and straight UP, I hit my chin today lol. 

- Then Emom 5 min - Push press x 2 (85% of B)

*140lbs

C. 10 min - Alt TGU (1pd)

*I honestly didn't count

D. 4 sets for time @higher effort per set:

Row 300m

6 burpees over erg

8 CTB chin ups

25 DU

50m FW (70#/h)

rest walk 3 min

1- 3:48

2- 3:34

3- 3:17

4- 2:57

*This was TOUGH!

Tuesday and Wednesday

I have not been feeling well and frankly the past 

2 days have been a bit of a struggle to get through my workouts.  

--Morning--

A. PC - build to a heavy double

-125

-145

-165

-185

B1. Clean DL + Clean pull + Clean RDL; 1.2.3 x 5; rest 1 min (build from 175#)

B2. Wtd. GH Raise @31X0; 6-8 x 4; rest 2 min

*175#, 180#,185# for the Clean B1

*Used 30# for the GHD's

C. HPS (from blocks, bar at mid thigh) - build to a moderately tough double

*I only got to 130#

+

8 min amrap @80%:

3 med ball 2 shoulder (80#)

5 ring dips

25m FW (70#/h)

5 Rounds + 1 med ball

--Evening--

A. 12 sets - every 90 sec - BTN Jerk x 1 (build from 155#)

-155lbs

-165lbs

-175lbs

-185lbs

-185lbs

-190lbs

-195lbs

-195lbs

-200lbs

-205lbs

-210lbs

-215lbs

B. Push press - build to a heavy single

I only got to 165lbs

*I was really frustrated because I know I am strong enough to do more. I went for 170# and missed it. 165lbs was so easy. What the crap!?

C. Amrap strict HSPU in 5 min

Total: 26reps

+

AD 30 sec @90%

rest walk 30 sec

x 30

- increase RPM from previous week

- consistent pace per set 

Wednesday

--Morning--

Jog 20 min easy

+

Bike 5k

--Evening--

RTW 

1 min AD

1 min row

1 min FLR

1 min Plyos

1 min climb

1 min ski

x 6

- ALL easy pace

Muuuhhhuunnndaaayyy

MONDAY

Today was great. 

Sometimes I don't know how I compare to others and I wonder, "was that good?"

 I do know that I FEEL strong and good and BETTER than I have ever felt and that is always a PLUS. 

--Morning--

A. Back Squat @31X1 - build to a heavy double

I got up to 245lbs

B. Emom 12 min - Snatch x 1 (build from 70%) 

1-115

2-120

3-125

4-130

5-135

6-140

7-140

8-140

9-145

10-145

11-145

12-145

13-145

*these felt better! Last week I was trying to get consistent at 135lbs and this week its 145lbs and it didn't feel heavy at all. 

C. Rear foot elevated split squat; 6-8/leg x 4; rest 60 sec b/t legs

1st set unweighted

2nd set 30lb DB

3d set 30lb DB

4th set 40lb DB

5th set 50lb DB

+

4 sets @consistent pace:

AD 15 cals

10 strict chin ups

10 push ups

10 box jump over (no rebound)

35 DU

rest walk 3:00

*Robin did this with me which was fun. 

1-3:53

2-3:21

3-3:14

4-3:20

--Evening--

5 burpee AFAP

5 KBS (1.5pd)

AD 15 sec @97%

rest walk 3:25

x 5

rest 8 min

In 35 sec:

8 Tng HPC (115#)

Amrap AD cals in remaining time

rest walk 3:25

x 5

*I was done with the Hang Power Cleans at about 12 seconds but by the time i got pedaling I had about 15 seconds to get cals in.

1-5 cals

2-6 cals

3-6 cals

4-6 cals

5-8 cals