NOTES: incremental means eacah round SHOULD be higher effort and faster - time it!
(NPUBBJ = no push up burpee box jump; fromt standing, drop into FLR while kicking legs back, kick legs in, jump at top onto box and off, back down into FLR, repeat - no pauses required)
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
Sleep: 10p-7a- some numbness upon waking with brace Food: 7:30a coffee w/ coconut milk- took me all morning to drink, post training protein shake with 1/2 banana- 11a couple slices of deli turkey and the other 1/2 banana, lunch at GreenLife (what's new) around 1p was mixed green and veggie salad, brussels sprouts, balsamic vinegar, salmon, and kale chips, protein smoothie ~4p with 1/3 banana, blueberries, cocoa powder, protein powder, seeds, and almond butter, dinner was greek salad w/o cheese, greek pickles, baba ganoush, and shaved lamb, 2 dates w/ pastrami and nuts for dessert Training at 7:30a
6 sets @ high effort:
3 TnG Power Clean into 6 Front Squat into 9 burpees AFAP into Row 250 m
(REST walk 8 min actively b/t sets - try to add weight with perfect form per set - micro add)
Sleep: 10p-6:00a- didn't sleep very well at all last night- woke up around 4 because dogs were restless and had significant arm pain even with the brace- pretty sure it was from all of the ring dips yesterday... Food: 7a coffee with coconut milk, lunch at noon was large mixed green salad with leftover gf steak, avacado, balsamic vinegar, cashews, strawberries and a date. Mid afternoon snack of cashew butter and coconut slivers with a hard boiled egg. Dinner at Luellas was a cobb salad with egg, brisket, turkey, romaine lettuce, avacado, evoo and vinegar dressing. Evening "dessert" of sliced pear with cashew butter and a little coconut milk. Training at 5p
she
aerobic test:
5 rounds for time:
Row 1K
30 KBS - 1pd
33:10
Row splits:
1k time/ pace
1) 4:44/2:22
2)4:38/2:19
3)4:38/2:18
4)4:44/2:22
5)4:38/2:19
Goal was to stay under 2:25 pace- really challenging
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
Sleep: 11p-7a uninterrupted Food: 7a coffee with cream, post training protein shake with almond milk and 1/2 banana, lunch of mixed green salad with mixed veggies, balsamic, and salmon, 3p snack of popcorn and deli turkey and pepperoni, dinner at 7p of mixed green salad with pork barbecue and meatloaf, arctic zone ice cream before bed.
Food: 5a coffee with cream, post training protein shake with almond milk and banana, lunch ~noon of large mixed green salad with balsamic, green beans, collard slaw, fish, and kale chips, post pm training protein shake with refuel and whey protein, dinner of marinara meat sauce over zucchini "noodles", fruit and popcorn, arctic zone ice cream before dinner.
SHE
am training ~8a
part 1:
10 min aerobic warm up including run intervals
+
TGU - 10 min practice
20kg TgU
+
free handstand practice into front roll out
(work on portions of movement you need practice on for 10 min)
~25s handstand holds into front rolls- felt easier than last week
Sleep: 10:30-6:30 (woke up once around 3am, slept with Stele for a minute) Food: 7am coffee with touch of cream, lunch ~noon mixed greens with walnuts, meatballs, salsa, balsamic and EVOO, 3p- small coffee, balance bar around 6p, dinner of mixed kale, meatballs (leftovers from Xmas), guacamole and walnuts, EVOO and balsamic, some berries and half a bowl of chicken soup
Part 1 training at 9am (between coaching 8 and 10am classes at CFA)
part 1: A. Power Clean Cluster - 1.1.1.1.1.1; rest 90 sec x 3 - 10 sec b/t reps
95, 105, 115 (failed on 3, hit 1,2,4,5,6)
This felt good, however around 115 my power cleans start turning into cleans- also, I did heavy double power cleans on Saturday- my quads were still feeling it
B. Push Press x 1/Split Jerk x 1 - 5 sets, build per set; rest 90 sec
85, 95, 105, 105, 105- stayed at 105 to clean up form
I don't put weight over my head much anymore- this was good for me as in I really need to clean up my jerk technique.
C. KB Snatch - 5 min amrap - 2/1.25 pd - try to get equal reps/hand (45 lbs) 70 @ 30# (35 per arm- started with weaker left side)
This was scary to me so I went light- in reality I could have done 35 and maybe even 45- good to know for next time.
rest as needed
I had to leave and go pick up my baby, so I saved the last part of this wod until ~5:30pm
part 2: Row 20 sec @ max effort rest 2:40 x 6
84, 93, 94, 96, 97, 97
(HS walk practice 10 min)
Row 20 sec @ max effort rest 2:40 x 6
96, 97, 84 (started late), 94, 97, 96
This was miserable- my legs started to feel like bricks quickly!
Strength/Skill Work Front squat: 5×5 @ 3013 For some of you this will mean a new 5RM. For most of you this will be a time to work on technique and speed coming out of the squat. Work up in weight as you feel. Drop back down if you are unable to maintain tempo. Rest ~2 minutes in between sets.
This was a difficult movement for me in that apparently I get my momentum from the descent. Descending slowly really slowed my ascent. Anyway, my sets looked like this (I did one extra for fun):
35x5, 55x5, 75x5, 85x5, 75x5, 75x5
I worked with Miriam and she was awesome- we have so much fun.
WOD
In teams of 3 or 4 complete a 5,000m Row
One rower per team
While one person on your team is rowing take turns completing as many burpees OR double unders as possible with only ONE person per team may be doing burpees/jump rope at a time.
Each burpee =one second off your overall 5k time.
Every three double unders=one second off 5k
Every six single unders=one second off 5k
This was a fun WOD- our overall time was 22:59 and minus burpees/DU/SU was 16:30. Our team was Miriam, Franklin, Chris (from VA) and me. I ended up rowing 1500 m and did only DU's in sets of 20 or so... not too shabby considering I have been struggling with double unders. Miriam was a champ with the burpees and Chris and Franklin rocked it out on the rower.
