November 17th, 2014

Power Snatch 40/3*2 48/3 56/3 60/3 52/3
Power Clean + Power Jerk 50/3+3*2 60/3+3 70/3+3 75/3+3 65/3+3
Clean Pull 90/5 100/4 105/3 110/2
Snatch RDL 30/8 40/6 50/6 60/6
Box Jumps 3 x 5
Weighted Plank 3 x :20sec 20KG

A. Clean-grip deadlift, 8-6-4-2 touch-and-go building so last set is tough but crisp; 2:00 rest
205, 225, 245, 265
B1. Close-grip bench press, 2-2-1-1, 20X1; :60 rest
145, 155, 155, 155
B2. 1-arm DB row, 4 x 2-3/arm, 10X0; :60 rest 45# for 3
B3. Rope climbs, 4 x 2 fast; 2:00 rest: skipped because I couldn’t use the ropes with class going on
+
AMRAP in 10:00:
750m row
150 double-unders
max power snatches in remaining time @ 105
Reps of power snatches: 33

November 14th, 2014

Breakfast:
1 apple
1 banana
1 cup of pistachios

Snack:
1 OMB blonde

Lunch:
BBQ Pulled pork sandwich
coleslaw
1/2 bun
6 pickles

AM
A. Back squat, 2-2-2-1-1-1, 20X1; 2:30 rest
175, 185, 195, 215, 225, 235

B. Squat snatch, build quickly to a tough single
155# stayed there and worked on extension and speed
+
8 sets for even times:
20 unbroken double-unders
6 thrusters, 75
8 CTB pull-ups
:75 rest
1:00 f’d up my double unders
:58   f’d up my c2b
:57
:55
:54
:54
:54
:53

PM
8 sets:
:30 AirDyne @ 97%
4:00 rest (5:00 after set 4)

Average 14cal/round on assault bike
best round was 16cal

Post WOD/Dinner
Progenex recovery protein shake
1 sweet potato
2-3 servings of corn chips
1 cup salsa
2 pieces of pear dried fruit
1 OMB XXX
1 hand full chocolate chips

Thursday, November 13th, 2014

Sleep: 7 hours
Breakfast:
1 banana
1 OMB (blonde)
1 cup unsweetened apple sauce

Lunch:
3 eggs omelet with mushrooms, bacon, onion, green pepper, sausage
1 cup of hashbrowns with unhealthy amount of ketchup
1 chocolate covered strawberry

AM
A. Split jerk from blocks, build to a tough cluster of 1.1 w/:05-:10 rest between singles
175,185, 195, 200, 205–felt good so I went for a PR–Got 210#  attempted 215 and got mental with how heavy it felt on my shoulders. 210 was smooth and felt super easy!!
B1. Snatch pull clusters, 5 x 1.1 starting @ 100% 1RM snatch & adding 10 each set; :10 between reps, :60 rest
B2. Unweighted ring dip clusters, 5 x 5.5, 10X0; :10-:15 between 5s, 2:00 rest
+
For time:
30 clean & shoulder-to-overhead, 95 – record this and send to me
Time: 2:00min? video TBA

PM
15:00 AirDyne @ Z1
+
10:00 handstand walking practice
Video TBA
+
3 rounds not for time:
6-12 weighted glute-ham raises, 30X1
9-12 heavy reverse hypers, 10X0
:15 L-hang from bar

Dinner:
Small dinner salad w/ trader joe’s vinaigrette dressing (no sugar or artificial sugar)
Steak w/ mushrooms2
Cups cooked spinach
1/2 cup blackberries

November 12th, 2014 Food log only.

Random Breakfast (need to get groceries!!)
1 cup salt & pepper pistachios in shell
1 cup roasted pumpkin seeds in shell
1 apple
5 blackberries
1 sleeve of ritz crackers

Snack:
3 chocolate covered strawberries
1 cup baby carrots

Lunch:
1 chicken breast
1/2-1 cup of broccoli
1 apple

Dinner:
1 large baked chicken breast
1 apple
1 cup of pistachios
4 pieces of dried fruit (large chunks-pear, apricot, plum, and tangerine)
unhealthy amount of corn chips and salsa

November 11th, 2014

a. Power Snatch + Snatch from blocks, mid thigh 1.1 rest 15 sec b/t lifts @ 70% of 1RM power snatch
105#
b1. Snatch grip DL x5 @ 85% of 1RM Snatch
145#
b2. 4-5 weighted bar dips
9# (5), 18# (5), 26# (5), 35# (4)
+
6 sets:
3 cleans @ 130#
6 push jerks @ 130#
9 burpees to 6in plates
rest 3min
Splits:
:39
:37 beat Bryan 😀
:34 beat Bryan 😀
:33 tied Bryan 😀
:32
:32
+
3×15 of reverse hyper cool down

November 9th, 2014

Sleep: 8 1/2 hours

Breakfast: 3 eggs, 1 cup of sweet potatoes cooked in coconut butter, 2 cups of raspberry/blackberry mix

Prewod:
1 OMB (blonde)
1 banana

A. Clean-grip deadlift, 4-4-3-3 touch-and-go building so last set is tough but crisp; 2:00 rest
265, 275, 285, 285
B1. Close-grip bench press, 2-2-2-2, 20X1; :60 rest
135, 145, 155, 155
B2. 1-arm DB row, 4 x 3-4/arm, 10X0; 2:00 rest
45# (4) each set

+
For 15:00:
1st minute: 2 rope climbs
2nd minute: :40 AirDyne @ moderate/high effort – not a sprint, but I want you breathing hard…
3rd minute: rest
This went well, minus the fact that I don’t use my hips at all :/ I need to work on my form!! I’ll send you a video.
+
For time:
750m row
100 double-unders
30 burpees

Time: 6:15
Row time: 2:56
Tripped on the 7th double under, then 93 unbroken
Burpees sucked 😀

Lunch:
1 chicken breast
10oz brussel sprouts
1 small apple

Snack
1 OMB (tan)
1 cup of unsweetened applesauce

Dinner:
3 eggs
1 cup sweet potato
2 cups of brussel sprouts with bacon, onion, garlic
2 huge chunks of dried fruit
1 cup of trader joe’s strawberry non-fair frozen dessert (made with coconut milk)
basically dairy free strawberry ice-cream without artificial flavors, dyes, and preservatives. Makes me feel better about cheating.
a very non-paleo cherry chocolate chip cookie. makes feel like I’m totally cheating.