Monday 9/15

A. Back Squat 10x 50% , 8 @ 60%, 6@70%, 4@75%, 2 @80%/ 90sec rest —then EMOM 5min 2 reps @ 80%

105-126-147-157-168

DNF wod
Coaching got in the way

Tuesday 9/16

B1. Wt Walking Lunges x 20 steps x 3/ 30sec rest
B2. Ring Rows amrap in 60sec / 2:00 rest

45# WL & 33-26-22 RR

C1. Glute Bridges @11X3; hold 3 counts at top 5,5,5 / 30sec rest

C2. FLR 60sec from floor x 3 / 2:00 rest

95 - 115- 135 Glute Bridges

Rest times: 3sec.-0sec-5sec

D1. Skull Crushers 10-12 x 3 / 60sec rest
D2. 400m Row @ 85% x3 / 60sec rest

45# Skull Crushers

11:55 time

Wednesday 9/17

A1. RDL @4111;  5,5,5,5 / 60sec rest #start with #95 and add 10lb per set
A2. Seated Db Shoulder Press Neutral grip (palms facing you) 12,10,8,6 /60sec rest

RX on RDL - 

35# DB Press/hand

B1. Russian Step ups 8 /leg x 3 / 30sec rest

B2. Push Press am rap in 60sec #65—good form, break when needed on rack / 2:00 rest

20#DB on 18" box

15-15-15

C1. Powell Raise @2010; 10,10,10 / 30sec rest

C2. Side Bridge 30sec each side x3/ 30sec rest

struggled on side bridge

+

3 sets @85% --record reps per set, find a sustainable pace

30sec Russian KBS 1.5 15-15-16

rest 30sec
30sec Push ups 8-4-6
rest 30sec
30sec Double Unders 20-33-25

90sec rest

Thursday 9/18

A1. Single Leg Squat @22X0; 6 x 4  /90sec rest   20# DB/leg
A2. RDL @ 4011; 4-6 x 4 /2:00 rest      115# RDL 6reps
Videos
Bulgarian Split squat
RDL 115#

B1. KB Front Rack Step Ups (tough load, but don't compromise performance) 16-18" @20X1; 6ea leg x 3 /90sec rest
B2. Back Extensions 10-15 x 3/ 90sec rest

26#KB Step Ups  - 15 Back Extensions/set

C1. Double Leg Raise 12 x 3 / 60sec
C2. Side Bridge 30sec each side x 3 / 60sec rest

RX - no rests (hard)

Friday 9/19

A1. Dumbbell Bench Press Semi Supinated Grip @ 3010; 6-8 x 4/90sec rest
A2. Bent Over 2 DB Row @ 2011; 8-10 x 4/ 90sec rest

35# DB Bench - 26#KB Bent over row

B1. Heavy DB  Farmer Walk 30m x3 / 30sec rest
B2. Renegade Row x 10 /30sec rest

B3. Row 10calories / 90sec rest

53#KB Farmers Carry  -   20#DB Renegade - 32:47

MACRO OVERVIEW

Last 30 Days		Calories	Carbs	Fat	Protein
	average	1557c	124g	71 g	112g
	lowest	1044c	77g	47g	77g
	highest	2254c	197g	101g	146g
My most commonly eaten foods:
	Serving size	Calories	Carbs	Fat	Protein
Gnarly Protein Powder	2 scoop	174	9	4	25
Egg Whites	3 tsp	20	0	0	5
Canadian Bacon	4 slices	80	1	1	13
Premiere Protein Shakes	1 shake	180	5	3	30
Turkey Lunch Meat	4oz	100	8	2	13
Grilled Chicken	4oz	140	0	3	31
Tilapia	6oz	200	0	3	34
Hamburger	6oz	360	0	28	42
Roast Beef	4oz	140	0	4	25
Steak	4oz	161	0	7	24
Organic Peanut Butter	2 tbls	210	6	16	7
Avocado Oil	1 tbls	120	0	14	0
Olive Oil	1 tbls	125	0	14	0
Yolk	1 yolk	55	1	5	3
Butter	1 pat	36	0	4	0
Homemade Coconut Ranch	4 tbls	70	2	6	1
Balsamic Dressing	1 tbls	8	1	1	0
Avocado	1oz	50	3	5	1
Bacon Bits Homemade	1 slice	38	0	3	0
Sweet Potato	½ lg.	95	19	0	2
Sautéed Onion and Pepper	1 cup	80	22	0	0
Gala Apples	1 med.	80	22	0	0
Granny smith apples	1 lg.	95	31	0	1
Deer creek spinach tortillas	1 tortilla	80	16	1	3
Greek yogurt	1 cup	160	18	5	11
White rice	1 cup	242	53	0	4
Extra dark chocolate chips	30 pieces	70	8	5	1
Mini Naan Stonefire flatbread	1 piece	130	21	4	4
All fruit and veggies – love ‘em

WEIGHT has fluctuated since january from 160-170 (usually 165#)
MEDICATIONS:
                Drisdol 1/week = 50,000 International Units vitamin D
                 Synthroid daily = .05mg Thyroid Medication
                 Aldactone daily = 100mg Poly Cystic Ovarian Syndrome (PCOS) Medication 
CHRONIC ILLNESS:
                 Type 2 Diabetes = managed 100% through diet (no measurable symptoms exist)
                 Ulcerative Colitis = managed through diet (symptoms only if I deviate from diet)
                 Chronic Fatigue Syndrome = managed with diet and exercise
                 HypoThyroid ism = managed with medication
                 PCOS = managed through diet & medication
ADDITIONAL TREATMENT:
                DIET: anti-inflammatory/paleo 
                     EXCEPTIONS: cannot tolerate most nuts (peanuts ok)
                                              rice - fine in moderation 2x/week
                                              tortilla/bread - fine in moderation 2x/week max
                                              greek yogurt or butter only in dairy

Saturday 9/13

A1. Paused Front Squat @22X1; 8/leg x 4/ 3:00 rest  70# from the rack

A2. Back Ext @4022; 8-10 x 4 / 90sec rest

B1. Strict Dips @ 12X2; 6-8 x 4/60sec res  

Tricept Push Up
B2. Single DB Row @ 20X1; 8x 4 / 90se crest

25# DB
C. Accumulate  3:00 FLR

sets in seconds

44

26

25

13

15

10

30

rest 30 sec

30

1 hour rest (meeting)

8 min MAP@85%

10 ring rows
10 double leg raises
12 walking lunges

6 rounds 6 reps

rest 5:00

8min MAP@85%

3 wall walks
10 goblet squats 1pd
200m Row

3 rounds

4+ hours at home rest

30min Row for meters

6456 m

(2:19 / 500m - average)

That sucked