Sat 12OCT19

Sleep
– How many hours?
– How many times did you wake up to pee?

9 hrs 15 min
3 pee’s…

Hydrate
How many OZ of water did you drink?

120 ounces + 🙂

Training/Movement
List Today’s Training/Movement

AM
“Pure Breath: Center Breath”
18 min

Late AM
A. E90s for 6 sets:
1.1.1 power clean (snappy and fast)
4 step-in box jumps

155, 165, 175, 185, 195, 205

B. EMOM 10:
1st: 20s rowing @ 90%
2nd: 2 burpee bar muscle-ups + 5 push-ups, hand-release

Did this but only did 3 burpee bMU on the 2nd set to save those push ups for 20.1

C. If Open announced, hit some practice intervals to get a feel. Otherwise—
5 rounds:
500m row @ 80%
20 double-unders
8 power snatches (95)
20 double-unders
8 front squats (95)
-Rest 3 min
•Move moderately fast on row, but move quickly on mixed pieces.

Did 20.1 instead…
12:36 and I have video if you’d so desire. Round 7 of burpees is what got me.

Overall Energy Levels
1 (no energy) -10 (all the energy)

9- felt great!

Overall Digestion
0 (not bloated at all) – 10 (super bloated)

6- headed in the right direction

Nutrition:
– List Macros
– Food Quality 0 (low) – 10 (perfect)

195p/466c/102f

9- good quality for it being a refeed

Notes
Anything you tried different today or anything you want to record.

Felt great fuel wise for the Open workout. Felt like I recovered postWO pretty quick. Tried the grass fed whey and no gi issues!

Overall great day other than the whole thing with my phone breaking.

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Fri 11OCT19

Sleep
– How many hours?
– How many times did you wake up to pee?

7.5 hours
1 pee

Training
List Today’s Training/Movement

AM
“Pure Breath: Amplify Breath”
20 min

PM
“Movement Rx: Lateral Stimulus”
35 min

Overall Energy Levels
1 (no energy) -10 (all the energy)

5- bloated, poop looking better but still not ideal, still gassy, some burping but feel like that’s getting better at least

Overall Digestion
0 (not bloated at all) – 10 (super bloated)

5- bloated, poop looking better but still not ideal, still gassy, some burping but feel like that’s getting better at least

Hydrate
How many OZ of water did you drink?

100 ounces… trying to get more

Nutrition
– List Macros
– Food Quality 0 (low) – 10 (perfect)

181p/372c/109f + donut

9- spot on other than donut; worth it

Notes
Anything you tried different today or anything you want to record.

overall good day. Not as productive as yesterday but still focused

Thu 10OCT19

Sleep
– How many hours?
– How many times did you wake up to pee?

7.5 hours great sleep
1 pee

Training
List Today’s Training/Movement

AM
“Pure Breath: Empower Breath”
21 min
Noon
“Movement Rx: Deep Catalyst”

36 min

Overall Energy Levels
1 (no energy) -10 (all the energy)

10- phenomenal

Overall Digestion
0 (not bloated at all) – 10 (super bloated)

3- too not so good poops in the mornings, some gas, burping still

Hydrate
How many OZ of water did you drink?

100 ounces +

Nutrition
– List Macros
– Food Quality 0 (low) – 10 (perfect)

155p/175c/84f + donut + B-day cake

10- minus the sweets listed above. All meals had 5 items or less.

Did really well with chewing today!

Notes
Anything you tried different today or anything you want to record.

phenomenal day. Good flow with work and life.

Wed 09OCT19

@ Colorado Springs

Sleep
How many hours? How many times did you wake up to pee?

8 hours
1 pp

Training

@ OPEX Boulder
AM
“True Strength Evolution 1 – Practice 3”
32 min

late AM
7 min AMRAP:
10 burpee box jump overs (24”)
Power snatches*
*1st: 12 @ 135, 2nd: 9 @ 155, 3rd: AMRAP @ 175

18 @ 175# in singles
Both 135 and 155 were UB

+
(Rest 10 min)
+
14 min AMRAP:
19 assault bike calories
19 wall balls (20 to 10’)
19 assault bike calories
19 toes-to-bar

3 + 3
*Fell off on the 3rd round. First 2 T2B were UB and then 3rd round was 15/singles- literally hit a wall muscle endurance wise there.
*on echo bike

+
(Rest 5 min)
+
21 min AMRAP @ 75%:
500m row w/ damper @ 1
25’ handstand walk, unbroken
10 pistols, alternating
2 rope climbs
500m row w/ damper @ 1
25’ handstand walk, unbroken
10/side single-arm DB overhead squats, light

2 rounds
35# OHS in mirror to see depth

Hydate
How many OZ of water did you drink?

100 oz of water, fell off when i got to base. But had GI Revive and zevia a lil too close to bed

Overall Energy Levels
1 (no energy) -10 (all the energy)

10? Never a moment I felt tired… actually I felt tired waking up. I slept SO good. But fine throughout the day. Also felt good intraWO.

Overall Digestion
0 (not bloated at all) – 10 (super bloated) +notes

6 + burpeeing a lot

Notes
Anything you tried different today or anything you want to record.

Was on point all day with chewing too.

Macros:
188p/395c/116f

Mon 07OCT19

@ Feast Fitness
A. Power snatch + Hang power snatch
Build quickly to a tough complex for today

225- felt aand looked good. Just some early arm bend form the floor. Will attach vid later

B. Jerk balance x2 + Split jerk
Build quickly to a tough complex for today

265 from rack. Off balance but felt strong OH. Will attach vid

C. 18 min AMRAP:
60 row calories
50 strict handstand push-ups
40 DB snatches, alternating (50)
30 power cleans (135)
20 ring muscle-ups

1 + 24 sHSPU
Row: about 2:35; not sure 2nd round but it was slower and was able to get faster throughout
sHSPU: 20/15/8/7; 10/5/4/2/2/1
Sn: UB
Pc: 12/10/8- too hot here. Wrecked me a bit for RMU
RMU: 6/4/4/5/1
*had fun with this and felt good. Should have set my self up for MU’s better but all good.

D. EMOM 12:
1st: 30-45s suitcase carry, right (moderately tough)
2nd: 30-45s single-leg glute bridge w/ foot elevated on medball, right
3rd: 30-45s suitcase carry, left
4th: 30-45s single-leg glute bridge w/ foot elevated on medball, left

Done. 30-35 ish seconds for everything. 90# DB for walks

Sat 05OCT19

@ Feast Fitness
A. E2min for 6 sets:
4 deadlifts
•Start moderate. Reset each rep. Top set at 7-8/10 RPE.

315, 335 x5 sets
*stayed lighter just to stay fresh and for the hamstring. Just wanted to move today

B. Squat clean w/ 1s pause 1s pause above-the-knee and 1s pause at mid-thigh
4×3; Building; Rest 90s
•Top set challenging but don’t compromise positions.

185, 195, 205, 215
*these felt great positionally. A little under extension on the 215’s. But felt fast and mobile

C. 3 rounds:
1 min pistols, alternating
•Pause briefly in bottom.
-Rest 1 min
1 min banded pull-throughs
-Rest 1 min
1 min reverse lunges off of 2” platform, alternating
-Rest 1 min
1 min tall-kneeling banded hip extensions
-Rest 1 min

Completed. Didn’t track reps. Green band for banded work.

D. 3 rounds:
1 min assault bike @ high effort
30s single-leg wall sit at parallel, right
1 min assault bike @ high effort
30s single-leg wall sit at parallel, left
-Rest 2 min

Done. Around 70 RPM on the AB. Quad burner!