FS
20/5
20/5
50/3
60/3
65/3
65/3
65/3

Snatch
20/3
20/3
30/2
35/1
35/1
35/1
35/1

Muscle Snatch
25/3
25/3
25/3
25/3
25/3

Sn Pull
50/3
(55/3)x5

Clean DL
60/1
70/1
80/1
90/1
95/1
100/1
105/1

hypers: 2x20

TGU: 3x5, 40 lbs

3 rounds:
8 PP (20 lb dumbells)
12 kipping pullups
16 v-ups



FOOD
Breakfast: 1/2 container chobani yogurt, almonds, PP, cocoa powder
Lunch: 3 meatballs, turkey, lots of asparagus, broccoli and cauliflower and pesto
Dinner: 2 pieces of shrimp stuffed sole, broccoli, mushrooms, cauliflower

FS
20/5
20/5
50/3
60/3
70/3
72/3
72/3
72/3

Power Snatch
20/3
30/2
37/1
37/1
37/1

Power clean and jerk
20/3
30/2
40/1
45/1
45/1
45/1

PP
20/5
30/5
40/2
42/5
42/5
42/5

2 x max set of pushups: 42, 20 (new max baby)

hypers: 3x10, 15 kg

Weighted planks
Top: (20 kg) 80, 60
L: (5 kg) 60, 45
R: (5 kg) 60, 45
(Was gonna do 3 sets but on the last set with the 20 kg I dropped it on my head and then gave up)

Russian twists: 4x20, 9 kg

3 rounds:
10 kipping pull ups
10 burpees


FOOD
Breakfast: fage greek yogurt w/ PP and cocoa powder
Lunch: 2 sm pieces of chicken, sauteed spinach, broccoli, olive oil; coffee and cream; couple bites of fruit
Dinner: 3 HUGE slices of pork roast w/ cherry chutney reduction, broccoli and grilled veggies, olive oil, some cheese, couple bites of fruit, coffee and cream

Crazy week

So the more and more I look at this week, the more insanely tough it seems. I'm still tired and sore from Saturday. YIKES.

BS
20/5
20/5
50/3
60/3
70/3
75/3
75/3
75/3

Clean
YAYYY my wrist is finally starting to feel ok. No pain whatsoever! (knock on wood)
20/3
20/3
30/2
35/1
40/1
40/1
40/1
40/1
40/1
(slowly but surely...)

Muscle Sn
20/3
25/3
25/3
25/3
25/3
25/3

Cl pull
50/3
(75/3)x5

Sn DL
70/1
80/2
85/1
90/1
92/1
(I guess that's a PR? Sure, whatever)

hypers: 2x20

Weighted sit ups: 2x10, 20 kg

5 Sets:
5 HLR
5 dead hangs
5 pushups
5 dips

I was so tired and so famished by the end I didn't do much of my normal conditioning.


FOOD
Breakfast: (less than) half a container of Fage yogurt, PP, cocoa powder; coffee and cream
Lunch: pork stirfry with veggies; coffee and cream
Dinner: 4 huge ribs (yes they had BBQ sauce on them, so sue me), cauliflower, broccoli, green beans, pesto, vinegar; coffee and cream; couple bites of fruit

I love dead hangs!

A couple weeks ago Melissa Byers did a post on girls and dead hang pullups. After that I wanted to do a max, so I videotaped it and sent it to her.

Take a look at her blog today!

Seattle

Yay back in Seattle for a day! I miss lifting with people soooooo much. Great times.


AM

BS
20/5
20/5
50/3
60/2
70/2
80/1
85/1
90/1
92/1
83/1
78/2
78/2
70/5
70/5

Snatch
15/5
25/2
35/2
35/2
35/2

C&J
35/2
40/2
40/2
40/2

Good Mornings
20/8
30/8
30/8
30/8

L sits: 1 min, 30 sec, 30 sec

PM
sprints


FOOD
Breakfast: small container of Fage 2% greek yogurt, protein powder, cocoa powder
Lunch: small container of chard salad, piece of catfish, scoop of broccoli salad
Snack: 1/3 of a smoothie
Dinner:

FS
20/5
20/5
50/3
60/2
70/1
75/1
77/1
70/1
67/2
67/2

OHS
20/2
30/2
40/2
35/2
35/2
35/2

Box jumps: 4x5

GHD situps: 3x15, 30 lbs

GHD Raises: 3x10, 9 kg

100 burpees


FOOD
Breakfast: 1/2 can of salmon, kombucha
Snack: 12 oz cappuccino
Lunch: asparagus, broccoli, 4 or 5 small turkey meatballs, scoop of turkey, olive oil, 1 strawberry, bite of watermelon; coffee and cream
Dinner: bit of broccoli, asparagus, 4 turkey meatballs, 1/4 can salmon, some cheese and avocado, salad w/ vinegar and olive oil

SN
20/3
20/3
30/1
30/1
30/1
30/1

Muscle SN
(25/3)x5

SN Pull
(55/3)x5

Cl DL
(75/3)x3

hypers: 3x10, 10 kg

TGU: 3x5 per side, 40 lbs

2 x max dead hangs: 13, then 10

pushups: 3x10

Sprints: 5 times up and down grassy area


FOOD
Breakfast: yogurt, protein powder, cocoa powder
Lunch: one chicken wing, asparagus salad, veggies, etc
Dinner: 1/2 plate of cod, tons of asparagus and broccoli, olive oil, etc, some sweet potatoes, couple bites of fruit, coffee with milk, couple spoonfuls of my yogurt concoction

BS
20/5
20/5
50/2
60/2
70/2
80/1
85/1
90/1
82/1
77/2
77/2
70/5

Split Squat (per leg)
20/5
40/5
40/5
40/5

PP
20/5
30/5
40/5
40/5
40/5

Hypers: 3x10, 15 kg

Russian twists: 4x20, 9 kg

Planks
Top (20 kg): 90, 60, 60
L: 80, 70, 60
R: 80, 60, 60

21 15 9
jumping dips, pushups, v-ups

FOOD
Breakfast: chocolate pudding
Lunch: turkey salad with asparagus, broccoli, cauliflower, etc; pesto, vinegar; couple bites of fruit; coffee and milk
Dinner turkey, broccoli, sauteed chinese spinach, some almond-sweet potato sauce thing, asparagus, vinegar (big plate); 3 strawberries, bite of water melon; coffee and milk

Oh. My. God. Today was hell; I'm still sore from Saturday, UNBEARABLY sore, and it took everything in me to get through it.

Clean
20/5
20/5
30/2
35/1
(37/1)x5

Muscle Snatch
15/3
20/3
(25/3)x5

CL Pull
50/3
(67/3)x5

SN DL
50/3
60/3
60/3
60/3

hypers: 2x20
weighted situps: 3x10, 15 kg
HLR: 3x10
Pull up ladder: 1 1st min, 2 2nd min, 3 etc => 10 min
Sprints: 6 lengths of the soccer field


FOOD
Breakfast: yogurt w/ PP and cocoa powder
Lunch: beef stroganoff with a scoop of turkey, broccoli, bites of sweet potato and water melon
Dinner: 2 pieces of chicken, lots of asparagus, huge scoop of mixed veggies, broccoli, bowl of maple glazed parsnips; couple bites of water melon (yeah I was hungry)

wow

Double max day. I'm wiped.


FS
20/5
20/5
50/2
60/2
70/1
75/1
80/1
84.6 miss
82.2 miss
80/1
82.2/1
84.6 miss
85 miss

Rest 15 min

BS
50/3
60/2
70/1
80/1
85/1
90/1
92.2/1
95/1
97.2 miss
97.2 miss

Tied my two PR's; was pretty mad that I didn't get a new FS PR, but was happy about BS because of the fact that I was absolutely wiped after the FS and probably could've done more if I was fresh. That and my form felt really solid (first time EVER), and this was the first rep I've missed from actually being tired/heavy; all other times it was because of me being a mental case.

Hypers: 3x10, 15 kg
L-Sits: 30 sec, 30, 30, 30

3 sets:
10 HLR
5 dead hangs

10 9 8 7 6 5 4 3 2 1
Pushups
dips (went to negatives because I tweaked my tricep)

Jeez I was tired. After the FS I was so tired my abs were fatigued. Not too bad.


FOOD
Snack: 16 oz cappaccino
Lunch: beef stir fry with some extra scoops of turkey, olive oil, vinegar, broccoli; coffee and cream
Snack: couple spoonfuls of yogurt
Dinner: 3 huge slices of turkey, sauteed swiss chard w/ edamame, broccoli with pesto; vinegar; 3 halves of acorn squash with cinnamon; some water melon; coffee and cream (I was famished)

BS
20/5
20/5
40/3
50/3
50/3
50/3

SN PP
20/5
30/5
30/5
30/5

hypers: 3x10, 10 kg
TGU: 3x5 per side, 40 lbs

5 rounds:
5 dips
5 dead hangs
5 PP
5 pushups

Springs on the soccer field: 6 lengths

FOOD
Snack: whole milk latte
Lunch: turkey salad (LOTS of turkey), pesto sauce, broccoli, green beans; bowl and a half of sweet potatoes (soooo good, my 'cheat' for the week)
Dinner: plate and a half of lots of chicken (in some sort of sauce), greens with onions and bacon, broccoli, pesto sauce; bowl of melon

FS
20/5
20/5
50/3
60/2
65/2
70/1

SN Pulls
(35/4)x5

Cleans
15/5
15/5
15/5
20/3
20/3
20/3
25/3
25/3

GHD Sit ups: 3x15, 10 kg
GHD Raises: 3x10, 9 kg
Ab wheel: 3x10

Dip/Pullup compled (on the minute)
1, 2
2, 4
3, 6
4, 8
5, 10
6, 12
7, 7
8, 8
4, 4
5, 5

FOOD
Breakfast: 1/2 container chobani nonfat yogurt, PP, cocoa powder, 20 almonds
Lunch: raw spinach, some broccoli/cauliflower, olive oil, 1/2 can of salmon, scoop of curried veggie soup, couple bites of fruit
Dinner: broccoli, scoop of soup, half a can of salmon, olive oil
Misc: coffee with cream

CL Pulls
(45/4)x4

OHS
20/3
(35/1)x8 -- wrist felt good

Planks
L: 65 s, 60, 50
R: 65, 60, 50
Front: (with 20 kg) 80, 60, 70

Russian twists: 4x20, 15 kg

hypers: 2x20

Sprints: suicides on the grassy area outside (1/2 and back, 3/4 and back, full and back), 5 times

Dead hangs: 2 times max set (10, 10)

21 15 9
dip negatives
burpees
V-ups

Here's my second set of dead hangs.

Easy week

I hate easy weeks. I really do. I never feel like I'm doing enough. Grrr.

BS
20/5
20/5
50/2
60/2
70/2
80/2
85/1
85/1
85/1

Cleans\
Slowly getting back into it. Very slowly.
15/5
15/5
15/5
20/3
20/3
20/3
25/3
25/3
25/2

PP
20/5
30/5
40/5
45/5
45/5 (this started to hurt, so I dropped down)
40/5
40/5

Hypers: 3x10, 15 kg
weighted sit ups: 3x10, 15 kg
HLR: 3x10
Max set of push ups: 40 (chest to floor, without stopping)

does it ever stop?

Wow. I was gone like ALL day today. I am so tired!

Worked out in the AM; I need to stop doing that cuz I always feel too groggy and still half a sleep. Grrr.


FS
20/5
20/5
50/2
60/1
65/1
70/1

SN Pulls
50/2
60/2
60/2
60/2

SN DL
65/2
65/2
65/2

BS
50/2
60/2
70/1
80/1
90/1
95 miss
95 miss
85/1
80/3
70/5
GARRRRRR GIVE ME MY DAMN 100 KG BACKSQUATTTTTTT

L sits: 30 sec, 30, 30, 30
HLR: 3x10
Good mornings: 20/8, (35/5)x3

On the minute:
5 pullups
5 pushups
5 dips (ended up being jumping dips)
10 min

Grrr.


It was beautiful today. I needed a mental break. So a friend and I went on a gorgeous bike ride. Made a friend a long the way.

Whoa

Jeez what's happened to the time this week? Life is a busy mess right now ...

Good news is I got the OK from my PT to start doing light stuff again. And I don't need to go to PT next week, which is a good sign.

Got to the gym at 1, and didn't leave till 3:30. Spent the first hour teaching a friend how to squat and do KB swings etc.

Clean Pulls
(50/3)x7

KB Swings: 3x15, 24 kg

TGU: 3x5 per side, 40 lbs (wow these were a workout)

5 sets:
5 dips
5 dead hangs
10 PP (25 lbs each side)
5 burpees

Hypers: 3x8, 20 kg

Sprints: length of a soccer field (about 100 m), 6 times

Beautiful day

Gorgeous day today. I wish we had platforms outside.

AM

Snatch pulls
40/3
50/3
(57.5/3)x3

Sn DL
(65/3)x3

BS
20/5
50/2
60/2
70/1
80/1
85/1
90/1
These felt so heavy today.

5 pullups, 5 HLR: every minute for 10 min
L-Sits: 30 sec, 30, 30, 15, 15 (these felt 10x harder than last week)
Pushups: 3x10
Hypers: 3x12, 10 kg

PM
sprints -- sets of suicides on the lawn, 5 or 6 times total


I had absolutely no juice in me today :(

Just another Thursday

Clean pulls
(45/3)x7

KB swings: 3x15

TGU: 3x5 per side (weight was all over the place, started with a 16 kg KB, went to 25 lbs, went to 30 lbs)

Good Mornings: 20/8, (30/8)x3

10 minutes of burpees: 100 total



FOOD
Snack: 16 oz cappaccino
Lunch: salmon, small piece of turkey, broccoli, green beans and peppers, pesto, bowl of sweet potatoes, couple bites of fruit; coffee and cream
Dinner: big scoops of seitan stir fry, big scoops of chicken stir fry, broccoli; couple bites of sweet potato and melon; coffee and cream

oh jeez

God school is stressful. I'm exhausted, too.

BS
20/5
20/5
50/2
60/2
70/1
80/1
86.5/2
86.5/2
86.5/2
86.5/2
86.5/1
86.5/2
Miss what was supposed to be the last rep of the last set, so did an extra one.

Snatch Pulls
(36/3)x7

Hypers: 3x10, 15 kg
GHD Situps: 3x15, 9 kg

1st minute: 1 pull up, 2 pushups
2nd minutes: 2 pull ups, 4 pushups
etc
Did as RX'ed until the 7th minute, where I did 7 pullups and 10 pushups
8th: 8 pull ups, 8 pushups
9th: 4, 8
10th:5, 10

FOOD
Breakfast: 2/3 c cottage cheese, handful mixed berries, handful almonds
Lunch: couple HUGE scoops of BBQ chicken, lots of broccoli, some peas and onions; couple bites of sweet potato and watermelon; coffee w/ cream
Dinner: small piece of trout, bit of broccoli, swiss chard and onions; couple bites of sweet potato and melon; coffee and cream