Tuesday, October 28th, 2014

Breakfast:
1 Protein bar (not sure on brand I’ll find out soon)
1/2 carton of raspberries
1/2 cup of sunny trail mix

Training:
Emom 9 minutes:
Min 1 – KB OH Squats (light to mod)
6/leg
35#
Min 2 – 5 Muscle Cleans (LIGHT)
85#
Min 3 – 3 Box Jump Step Downs (30/24)

A. Clean Pull + Clean
1.1.1 x 4 (Build from 70%)
rest 3 minutes
145#, 155#x3

B1. BB Front Racked Step ups
6/leg rest :30 btwn legs
85#
B2. Pendlay Rows 8 reps
85# should have went heavier
rest 2 minutes x 4

C. Emom 10 Minutes:
Odd: 10 WallBalls + 2-3 Muscle Ups
Even: 200 Meter Run (under :45)
Wallball Weight = 25/18

Notes: The running smoked my breathing.. like I was dying..
On the bright side, I did 3 unbroken muscle ups for first 3 rounds, then 2 unbroken the last 2 rounds without going over the time!

D. 3 Rounds for time:
500m Row (Under 1:55 pace)
10 Paralette HSPU’s (6″/3″)
15 Toes to Bar

Time: 25:03
Notes: hspu were hit or miss.. either really easy or I’d fail.. did too many in a row (only 3-4) on the first set and then hit failure. Finished the workout with unbroken toes to bar in my last 2 rounds, row split ranged from 1:54-1:58/500m.

Post WOD:
Progenex chocolate recovery protein shake
16oz water

Lunch:
3 egg omelet with ham, sausage, green pepper onion, tomato, bacon
side of hash browns, plain!! I DIDN’T EAT KETCHUP!! 😀

Monday, October 27th, 2014

Breakfast

1/2 cup raspberries
3 eggs
1/2 cup pistachios

Lunch:
5 paleo turkey meatballs (2in thick) made with peppers, onion, almond flour, egg
2 cups of cucumber salad (2 different types of cucumbers, chopped green yellow red orange peppers, chopped cilantro, juice of 3 lemons)
1 apple

Snack:
1 OMB (xxx)
1 mega large sweet potato with salt
2 cups of cucumber salad

Training:

A. Clean-grip deadlift, 6-6-6 touch-and-go building so last set is tough but crisp; 2:00 rest
215#, 235#, 245#
B1. Close-grip bench press, 4-4-4, 20X1; :60 rest
125# (4), 135# (4), 145# (3), 4th rep slightly assisted
B2. 1-arm DB row, 3 x 5-7 heavy, 10X0; 2:00 rest
35# (7)x3
+
For 12:00:
Evens: 2 rope climbs
Odds: :15 AirDyne @ high effort
THIS SUCKED. 😀
last 2 sets I could only get 1 rope climb in..
+
AMRAP in 6:00:
10 power snatches, 75
8 burpees

4rounds + 6reps

Dinner:
5 turkey meatballs
1/2 cup cucumber salad
1 cup of salt & pepper pistachios with shell
1 cacao coconut rx bar

Sunday, October 26th, 2014

Brunch:
3 eggs
2 strips of bacon
1 small sweet potato

Pre WOD Snack:
1 banana
1 apple

OC throwdown qualifier with Ashlee:
7min AMRAP:
7 DL @ 200#
11 c2b pull-ups
15 wall balls to 10ft target, 14#

Rounds: 4rounds +4

Dinner:
2 bowls of paleo chili with steak, veggies, assortment of beef/pork
1 cup of unsweetened apple sauce with cinnamon
1 cup salt & pepper pistachios

October 23rd-25th sick

Sinus cold, rested..

This was supposed to be my training.. I loved these workouts too!!! 😦

10.22
A. Hang squat clean from pause below knees, 8 x 1 moderate & fast out of the hole; begin a set every :60
B. 1 paused front squat + 1 front squat, 5 x 1 – load according to quad strain; 2:00 rest
C. Good mornings, 4 x 3-4, 3111; 2:00 rest
+
3 rounds for even times:
500m row
25 unbroken wall balls, 14 to 10′
15 toes-to-bar
3:00 rest

10.23
OFF

10.24
A. Split jerk from behind the neck (from blocks if you have them), 6 x 1 waveload @ 165-175-185-165-175-185; 2:00 rest
B1. 1 segmented snatch-grip deadlift + 2 snatch pulls, 4 x 1 starting @ 1RM snatch & adding 10 each set; :20 between movements, :60 rest
B2. Unweighted ring dip clusters, 4 x 4.4, 20X1; :10 between 4s, 2:00 rest
+
For time:
3 rope climbs
4 wall walks
50 double-unders
2 rope climbs
6 wall walks
50 double-unders
1 rope climb
8 wall walks
50 double-unders
+
3 rounds not for time:
5-7 glute-ham raises, 30X1 – weight if possible
15 light reverse hypers
:30 L-sit on paralettes (does not have to be unbroken)

10.25
A. Back squat, 3-3-3-3, 20X1 – load according to quad strain; 2:30 rest
B. Squat snatch, 12 x 1 @ 80-85% 1RM; begin a rep every :30
+
6 sets for even times:
10 CTB pull-ups
9 burpees w/jump to target 6″ above standing reach
8 Russian kettlebell swings, 70
:90 rest
+
4 sets:
:30 row @ 97%
3:30 rest

October 21st, 2014

Training:

A. Clean-grip deadlift, 8-8-8 touch-and-go building so last set is tough but crisp; 2:00 rest
205#, 215#, 225#
B1. Close-grip bench press, 6-6-6, 20X1; :60 rest
125#, 135#, 145# (last rep needed assistance)
B2. 1-arm DB row, 3 x 7-9 heavy, 10X0; 2:00 rest
30# (7) all sets

+
AMRAP in 3:00:
5 touch-and-go power snatches, 100
5 bar-facing burpees

Rounds: 3+3

October 21st, 2014

3 rounds not for time:
6 strict toes to bar 3111 (could only hold tempo for 2-3)
:45 hs hold facing wall, nose and toes only touching
50 unbroken double unders

10min EMOM:
ODD: 5 TnG clean & jerks @ 105#
EVEN: 8-10 unbroken c2b pull ups (10, 10, 10, 8, 8 focused on keeping my legs together)

For time:
500m row
15-12-9
Thrusters @ 95#
Bar facing burpees
500m Row
Time: 11:19

Notes: unbroken 15, split up 8 and 4, then 9 unbroken

Monday Oct 20th, 2014

Breakfast:
3 eggs
1 medium sweet potato
1 banana

Lunch:
2 1/2cups Paleomg chicken tortilla soup
3oz baby carrots
1 OMB (blonde)

Snack:
1 OMB (blonde)
1 large peach

Dinner:
10oz Paleomg chicken tortilla soup
Trader joe’s organic blue corn chips (1 1/2 servings)
1/2 avocado
1 medium size orange

10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
+
10:00-15:00 handstand walk practice
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%