HBBS 1RM, 85% test and row sprints

Sleep:  10p-5:30a (dogs were restless)
Food:  7a coffee with cream, apple mid morning and mini luna bar, lunch at greenlife of mixed green salad with mixed veggies, olives, balsamic vinegar, and roasted chicken (with skin removed), and kale chips, post training protein shake, dinner of gf steak with 1/2 sweet potato, mixed green salad with olives, shredded coconut, and balsamic vinegar, popcorn w/ coconut oil and deli turkey for snack

Training at 3pm

A. HB Back Squat - build to a max

Hbbs 165#,10# off PR and just below parallel- definitely feeling Murph still

rest 10min

B. take 85% of part A and perform amrap with 30X1 tempo - 1 attempt

4 reps @140#

rest 10 min

C. Row 250 m @ 100% effort; rest 4 min x 6 - score as total time for 1500 m

Total time for row sprints - 5:26
Set times 
1- :53.1
2- :52.9
3- :53.3
4- :56.7
5- :54.3
6- :55.7

Day 26- HBBS, and intervals

Sleep:  10:30p-7:30a- right middle finger tingles early morning- no pain through night with brace
Food:  8a coffee with coconut milk, breakfast HB egg, handful of banana chips (unsweetened and fried in coconut oil), lunch ~noon of GreenLife large mixed green salad with mixed veggies, salmon, EVOO and balsamic house made dressing, and curry kale chips, mid afternoon (I was starving) I had the rest of the banana chips, and some roast beef, dinner ~7p was zucchini "pasta" with scallops and marinara sauce, small green salad with red wine vinegar and EVOO, roast beef with carrots, celery, cashew butter and coconut flakes. 

Training at 10am

 A. HBBS 135x5, 140x5, 140x4

B. 115 all sets- felt good

+
Total Time/ CU/ Row time- damper at 9
1) 2:07, 9, 1:04
2) 2:14, 10, 1:07
3) 2:02, 9, 1:11 (rower glitch)
4) 1:57, 10, 1:07

On chin ups- my grip is ALWAYS my limiter

Day 22 of W30 more HBBS

Sleep:  11p-6:30a- much better than last night
Food:  7a coffee with coconut milk, post training snack of small banana, spoonful of cashew butter (the most delicious stuff in the world), and a HB egg, lunch ~noon of leftover fish fajitas and grilled steak with mixed greens, balsamic vinegar, guacamole, and figs, mid afternoon snack of grilled steak and veggies with celery and cashew butter, dinner at GreenLife was mixed green salad with house made balsamic dressing, mixed veggies, grilled veggies, kale chips, and a very delicious local peach.  After dinner snack of roast beef, peaches, and coconut

Training at 7:30a

A. Back Squat @ 30X0; 5,4,3,2,1; rest 3 min - 90%

135, 140x4x1 (missed a rep accidentally), 145, 150, 160

B. Power Clean - 2 every 30 sec - speed over load; 8 sets

105#

C1. Push Press @ 12X2; 5-6 x 3; rest 90 sec

85, 95, 100x5

C2. AMRAP COVP chin ups; rest 90 sec x 3

10x3- didn't push- hands are trashed and didn't want to risk a rip

Day 12 of W30- almost halfway! HBBS and Snatching

Sleep:  10p-7a- no arm pain with brace
Food: 7a black coffee, post am training butternut squash and hard boiled egg, lunch at GreenLife was large mixed green salad with brussels sprouts, balsamic vinegar, mixed veggies, roasted pork, and kale chips,  1/2 banana post pm training, dinner at Luella's was sliced brisket, collards, and green beans.  Some cherries and cashews for dessert.


SHE

part 1: 10am

A. HB Back Squat @ 40X0; 5,4,3,2,1; rest 5 min - this is NOT a build to a 1RM

HBBS - 125x5, 135x4, 145xx3, 155xF, 150x2, 150x1 

B. 2 squat snatch tough TnG - every 30 sec x 6 minutes

70#, solid

C. K2E - 5 unbroken; rest as needed x 10 sets

 K2E complete UB

rest 6+hours

part 2: 5pm

6 sets @ max effort:

30 sec burpees AFAP

rest 10 sec

30 sec clean and jerk - 65# - AFAP

rest 30 sec

30 sec row for meters AFAP

rest 5

set 1 - 13, 7, 128m
set 2 - 14, 8, 140m
set 3 - 14, 7, 150m
set 4 - 13, 6, 153m
set 5 - 12, 6, 151m
set 6 - 14, 7, 141m

Squat and Oly- Day 6 of Whole 30

Sleep:  10p-7a- had a hard time falling asleep (very unusual for me) but had no arm pain with brace- this is very surprising given the tough push/pull UB day yesterday... If this keeps up, I'm going to try no brace :)


Food:  7a black coffee, 1/2 banana ~11a (thanks Shanna!), lunch ~1:30p salmon cake, vinegar slaw, and gazpacho salad, london broil, and kale chips, dinner of turkey and more london broil, collard greens, cucumber salad, sauerkraut, and tomatoes, hard boiled egg and poached pear raspberry coconut milk dessert.


Training at 10a

part 1:

A. HB Back Squat @ 40X0; 8,8,6,6,4,4; rest 2:30 b/t sets
115#x8/120x8/120x6/125x6/130x4/135x4

B. Hang Squat Clean - 2 every 30 sec TnG moderate for 8 minutes - more than last week
HSC with 110# the first 2:00 then 105# for remaining 6:00- probably went a big too heavy last week

C. GH raises - 12 x 3; rest 1 min

bwx12, 10#x12, 15# x12

rest 6+ hours

part 2:

5 sets @ max effort:

15 no push up burpee box jumps - 20" AFAP

Run 400 m - increase speed every 100 m - max last 100 m

rest 6 min b/t sets - time the 400's

400m times:
2:27- not sure what happened here
1:40
1:51
1:54
1:56

Double day- HBBS, and HSC

Sleep:  11p-7a- hand felt terrible
Food:  8a coffee with cream, post training protein shake with 1/2 banana, lunch at Greenlife, large mixed green salad with mixed veggies, balsamic dressing, and baked cod, dinner was a greek salad sans cheese with shaved lamb and two pickles, and an apple, decaf coffee w/ almond milk after dinner, hard boiled egg and handful of nuts before bed


Training at 10a

part 1:

A. HB Back Squat @ 40X0; 10,8,6,4,2; rest 2.5 min b/t sets - add weight per set

115x10, 125x8, 130x6, 130x4, 135x2 (video)- tempo was evil!

B. Hang Squat Clean - 2 every 30 sec TnG moderate for 8 minutes

105#- grip was limiter on last minute

C. GH raises - 10 x 3; rest 1 min

10x3- felt pretty good, will add weight next time

rest 4+ hours

Training at 4:30p

part 2:

4 sets @ max effort:

30 sec clean and jerk - 55-75# fast!

30 sec no push up burpee box jump - 20" faster!

30 sec run sprint fastest!

Rest walk 5 min b/t sets

Part 2- used 65# for C&J
Rd 1- 10 C&J, 11 BBJ, 115m sprint
Rd 2- 11, 11, 121m
Rd 3- 11, 11, 124m
Rd 4- 11, 11, 118m- legs were dead!

Squat and Oly

Sleep:  10:30-7:30, nap from 2-4p
Food: 8a coffee with cream, 10a protein smoothie with strawberries and almond milk, lunch at EarthFare mixed green salad, mixed veggies, balsamic vinegar, fruit, balance bar ~4p, dinner of salmon and avocado "sushi" (rolled in cucumber- no rice), ginger dressing salad, popcorn and roast beef snack, AZIC before bed.

A. HB Back Squat @ 30X0; 2,2,1,1,1; rest 4 min

145x2, 155x2, 160x1, 165x1, 160x1- depth started to decrease, so I went back down on the last rep 

B. Clean - build to a tough single fast

125#, 5# off PR- felt it in the squat- racked it, just couldn't stand it up

C. Row 500 m time trial

1:52

Squat and Oly

Sleep:  10a-7:30p- tingle in R arm with brace early morning- lasted through the morning
Food:  8a coffee with cream, midmorning snack of hard boiled egg, cashews and a peach,
post training protein shake with a peach and coconut milk,  lunch ~3p of mixed green salad with pepperoni and left over gf ground beef, balsamic dressing and popcorn with sunflower oil and salt, and a coconut covered date roll for dessert, dinner ~6p of large mixed green salad from GreenLife with fish and ground beef, mixed veggies, and guacamole, mid evening snack of deli turkey and pepperoni, almonds and a peach, arctic zone ice cream before bed.


Training at 11a 

part 1:

A. HB Back Squat @ 30X1; 3-4 x 6; rest 2 min - 80-90% effort - solid out of bottom

115#, 120, 125, 130, 135, 140 (video) all by 4

B. Hang Clean - high hang - build to a tough single in 7 min on timer - fast out of bottom

130#

rest 6+ hours (or 10 minutes)

part 2:

Row Sprints for meters:

1 min @ 95% effort

rest walk 4 min b/t sets x 6

(GOAL is same output per set - but at high effort!)

270m
264m
254m
251m
265m
264m
This is a guestimate- I forgot to record my times before I left the gym

More HBBS and the 85% test

Sleep:  9:00p-7a
Food:  7a coffee w/ cream, post am training protein shake with coconut milk and 1/2 banana, lunch at 1p of large mixed green salad with curry cod, meatloaf, mixed veggies, green beans, salsa, balsamic dressing, and kale chips, dinner around 5p of shrimp and scallops with stir fried veggies, miso soup and mixed green salad with ginger dressing, couple of bites of a balance bar, popcorn and deli turkey for snack, arctic zone ice cream before bed.


Training at 9am- Part I

A. HB Back Squat - build to a tough single fast

165#

B. AMRAP @ 85% of single in part A; rest 3 min x 3

140#, 5/4/4 reps

C. 3 position Hang Power Snatch - pause 1 sec at each - knee, mid thigh, high hang - 1.1.1 x 7; rest 1 min b/t sets - keep effort fast and tight with turnover

 35/45/55/60/65/70/75

rest as needed- rested 2 hours

part 2:

5 sets for total time:

12 KBS - 1.5 pd

24 double unders

12 toes to rings

24 double unders

12 GHD sit ups

24 double unders

(rest 1 min)

Total time: 16:24

broke a couple of times in DU's- everything else UB.  Grip was dead by the end- GHD's were challenging.

HBBS and Oly

Sleep:  10p-7a
Food:  7a coffee with cream, post training protein shake w/ almond milk and 1/2 banana, lunch at 1p of huge mixed green salad with spinach, vinegar slaw, and kale chips (wasabi) with curried cod and a smidge of egg salad, protein smoothie with almond milk, peaches, and almond butter around 3p, dinner of shrimp cocktail and a greek salad at 6p, popcorn before bed


Training at 9am

part 1:

A. HB Back Squat @ 30X0; 8,6,6,4; rest 2 min

125#x8, 130x6, 135x3, 130x3 130x4- got a little ambitious here.

B. Hang Squat Clean TnG x 5 - EMOM fast and tight out of bottom x 10 minutes

83# for all

C. PS x 1/HPS from knee x 1/Squat Snatch x 1 - 70% effort - EMOM for 8 minutes

63#, 68#, 63# for the remainder- wanted to keep it crisp.

rest as needed

Rested 10 minutes (CLEARLY NOT ENOUGH- but had time restrictions today)

part 2:

5 sets:

10 TnG Clean and Jerk AFAP

rest 1 min b/t sets

63#, 68#, 63#, 63#, 63#- this was much harder than I anticipated- really started to die on the 6th rep each round

+

5 sets:

12 burpees AFAP

rest 1 min b/t sets

27s, 28s, 26s, 25s, 23s- easiest of today!

+

5 sets:

airdyne 20 sec AFAP

rest 2 min b/t sets

10 calories, 9c, 11c, 11c, 11c

Double Day- am squat & Oly; pm intervals

Sleep:  9p-8a- clearly I was sleepy and making up for yesterday!
Food:  8am coffee with cream, post training protein and coconut milk shake with apple ~12p, lunch at 1p of large mixed green salad, green beans and brussels sprouts, cod and egg salad with balsamic dressing and kale chips from GreenLife, pm post training protein shake with coconut milk and 1/2 banana ~5p, dinner of salmon over mixed green salad with blackberries and balsamic dressing with pine nuts and cantaloupe, arctic zone ice cream before bed 


am training

A. HB Back Squat @ 30X0; 8,6,4; rest 2 min

120x8, 125x6, 135x4- focused on depth and tempo

B. 3 tough FS every minute for 12 minutes

105#, felt heavy

C. PC x 1/SJ x 3 - tech work - rest 45 sec b/t sets - keep effort at 70% - 7 sets

63#, 68, 73, 78, 83, 88, 93


pm training

6 hang power clean TnG moderate

25 DU's AFAP

rest 90 sec x 4

83# 29s 

88# 27s

88 27s

88# 25s

+

6 PP moderate TnG

AMRAP CTB Chin Ups

run 80 m @ 95%

rest 2 min x 4

63# PP, 6 C2B, 1:18

73#, 10, 1:12

73#, 7, 1:07

73#, 6, 1:05

+

6 tough swings Russian

AD 20 sec - go faster every 5 sec to sprint last 5 sec

rest 2:30 x 4

32kg, ?cals, 

36kg, 7 cals

36kg, 8 cals

40kg, 7 cals