“May you live all the days of your life.” - Jonathan Swift
Monday:
-- Planning on less volume over all this week due to it being a recovery week of sorts and the dental implant process I started. Good times... sigh.
6 am: 44 mins in the garage
Warmup: Crossover Symmetry shoulders and hips
3 sets:
10 Kettlebell Front Rack Backward Stepping Lunge (5 each leg)
20 Single Arm Alternating Kettlebell Swing
60 Single Arm Kettlebell Overhead Flutter Kicks (30 each side)
3 Sets x 10 Tempo Back Squat @6-7/10 RPE
Tempo: 4 seconds down, 1 second pause at bottom, 3 seconds up, 1 second pause at top
4 Sets:
12 Single Arm Kettlebell Hang Cleans (44) (6 each side)
12 Kettlebell Goblet Squats (44)
12 Single-arm kettlebell Push Press (44) (6 each side)
-rest 1 minute after each set-
1 pm: Walking 2.6 miles in 44mins. Easy walk around the hood in between meetings. Can't run today or do Crossfit due to this dental implant so walking it is. He told me a day or two with keeping my HR low so that the blood pressure does not knock the implant loose before it has time to take.
Tuesday:
6:45 am: 1 hour at the gym
Warmup: Airbike, mobility and drills
FT: 22 mins 36 secs | Rx'd
50 Assault Bike Calories
-- then --
5 rounds of:
15 Toes-to-bars
Dumbbell Front Rack Walking Lunge, 20 lbs, 50 m
-- then --
50 Assault Bike Calories
Wednesday:
NOTE: Weight check- 169.2 pounds w/ 8.4% bodyfat. Even though the challenge is over at the gym I am keeping it going with eating super clean. Did add back in a little bit of dairy with heavy cream in the mornings for my coffee (missed it the most) and Greek yogurt due to being on antibiotics from dental work for the rest of the week but that is the only change right now. Might quit with the updated weekly weigh-ins on here since I hit my goals. I know as training ramps up the next few months the pounds will drop more, will prob even lose muscle mass which I will try to prevent but will happen.
This sucked to wake up to. Still coming down as well.
2:30 pm: 7.5 miles averaging 8:10 pace. Easy spin on the treadmill. Got about 8-10 inches of snow today and did not feel like slogging through it or dodging cars.
4 pm: 38 mins garage gym after jogging followed by 35 mins in the sauna.
Wendler Bench Press: Week 3 : 1535 lbs
Sets
5 Bench Press, 75% 1RM | 160 lbs
3 Bench Press, 85% 1RM | 180 lbs
1 Bench Press, 95% 1RM | 1 rep, 195 lbs
Dumbbell Bench Press : 5x10 at 50% 1RM :
Sets
10 Dumbbell Bench Press, 50% 1RM | 105 lbs
10 Dumbbell Bench Press, 50% 1RM | 105 lbs
10 Dumbbell Bench Press, 50% 1RM | 105 lbs
10 Dumbbell Bench Press, 50% 1RM | 105 lbs
10 Dumbbell Bench Press, 50% 1RM | 105 lbs
Squat Snatch : 3-3-3-3-3 :
Sets
3 Squat Snatches | 85 lbs
3 Squat Snatches | 95 lbs
3 Squat Snatches | 100 lbs
3 Squat Snatches | 105 lbs
3 Squat Snatches | 110 lbs
GHD Hip Extensions : 3x15 :
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions
Thursday:
7 am: 1:30 at the gym
Warmup: Rowing, mobility and drills
AMRAP 18 mins: 6 rounds + 18 Row Calories + 18 Push-ups + 1 Alternating Dumbbell Hang Clean & Jerk | 361 reps | Rx'd
18:00 AMRAP:
18 Row Calories
18 Push-ups
18 Alternating Dumbbell Hang Clean & Jerks, 35 lbs
GHD Sit-ups : 4x15
Sets
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
Strict Pull-ups : 5x5
Sets
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
Barbell Curl 10-10-10-10 :
Sets
10 Barbell Curls | 55 lbs
10 Barbell Curls | 55 lbs
10 Barbell Curls | 55 lbs
10 Barbell Curls | 55 lbs
Russian Twist : 20-20-20 :
Sets
20 Russian Twists | 26 lbs
20 Russian Twists | 26 lbs
20 Russian Twists | 26 lbs
Reverse Hyper : 12-12-12-12 :
Sets
12 Reverse Hypers | 70 lbs
12 Reverse Hypers | 80 lbs
12 Reverse Hypers | 80 lbs
12 Reverse Hypers | 80 lbs
11 am: 6.3 miles averaging 8min pace. Easy cruise around the hood on snow packed roads. May be cold out there but with the sun shining it was not bad at all. Glad I did not decide to hit the mill.
9 am: 1:20 at the gym.
Warmup: rowing, GoWod stretching and drills
CrossFit Games Open 14.4 / 23.1 - Rx'd : 180 reps | Rx'd
AMReps in 14 mins:
60 Row (calories)s | 60 reps
50 Toes-to-bars | 50 reps
40 Wall Balls, 20 lbs, 10 ft | 40 reps
30 Cleans, 135 lbs | 30 reps
20 Muscle-ups
- Had 3 attempts on the muscle-ups but no luck. Think I might try to learn how to do one this year if I decide to stay at the gym after April.
2 pm: 7.6 miles w/ 800ft of vert averaging 7:30pace. Easy out and back from the Colton Trailhead up to 128, down some then turn around and come back. Good rolling hills on this out and back.
Saturday:
- Finished book number 7 of the year this morning,
Free Outside... worth the read if you like backpacking stories.
9 am: 1 hour at the gym while waiting for it to warm up some.
Warmup: Rowing, mobility and drills
10 RFT: 17 mins 42 secs | Rx'd
10 rounds of:
Partner Wod
10 Dumbbell Deadlifts, 50 lbs
Dumbbell Farmer Carry, 50 lbs, 100 m
10 Dumbbell Deadlifts, 50 lbs
*Alternate With Partner
11 AM: 15 miles w/ 1000ft of vert averaging 8:10pace. Looping around from Costco in Superior heading all the way to Boulder and back hitting up all the small hills on the way. BONK CITY the last 3 miles... not sure why, was good the last few weeks and used the same nutrition so I honestly have no clue.
Sunday:
8 am: Skimo 6 miles w/ 3400ft of vert in 2:40. Solo trip to Hidden Valley in RMNP to play for the morning. Almost left without getting out of the car due to the winds but said fuck it. Glad I did. Went to the top it was a white out and hard to ski down due to being so hard to see. So when I hit Trailridge Road I did a few miles skinning out and back to practice more flatter skinning which a lot of the Grand Traverse is. Epic morning up there!
Total Weekly Numbers
Supposed to be a recovery week of sort but still a lot of hours. Will need to cut back on the gym soon and up the miles. Should be hitting back closer to the 20 hour mark this coming week I think if I can get in the 3 ski days I have planned.
-- I was not going to share this but hell, why not... So if you have been reading on here the past few months you know I have been bitching about my weight gain from my injury and that I went Whole 30 for the past 35 days. Basically, no processed food, added sugar, alcohol, or dairy. I lost about 12lbs of fat and gained 2lbs of muscle according to the measurements. Here is the before and after photos.
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