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Post by Emma on Oct 3, 2013 11:06:55 GMT
Thursday! My favouritest day!
HR: Forgot
Sleep: 5 hours
Upper back still tight. Lats feel tight. Feel generally whiney.
Pre-WoD
Hot water with lemon
Banana
WoD
PP and pull-ups. 35kg and used purple band. Thought my lats would struggle with anything lighter. Felt ok.
WoD
4 rounds 200m run, 15 KB swings, 12 T2B, 9 goblet squats
Used 16kg KB. I know, that was lame. But I was being a wuss. Whatever. 13.27. Not enjoyable.
Post WoD
Green juice
Lunch
Sweet potato
50g smoked salmon
2 eggs
Oyster mushrooms
Dinner
Sweet potato with salsa and herbs
Ocean trout
BB Club
Snatch pull, hang snatch, snatch 10 x 1
Last three sets at 35kg. Was nervous. But it was fine. Dropped the snatch in set 2. Looking up at a better drishni is helping heaps.
Behind the neck jerk 6 x 2
30kg
32.5kg
32.5kg
35kg
37.5kg
40kg
I may like these.
Strict press 5 x 2
All at 30kg. Felt a bit crappy. There must be a trick to these I don't get. Or I'm lacking strength gains?
Snacks
2 x long black
2 x NutriNosh Bar
Post BB protein shake
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Post by Emma on Oct 5, 2013 2:47:56 GMT
Friday - rest day
Woke up feeling sniffley so went back to bed for a while.
Breakfast
Green juice
Lunch
Sweet potatoe
Eggs
Veg
Dinner
Picante chicken with sweet potato
Snacks
NutriNosh
Quest Bar (I don't know about these but I was really hungry)
2 x long black
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Post by Emma on Oct 5, 2013 3:01:44 GMT
Saturday
HR: 60 (yesterday was 67)
Sleep: 8 hours
Pre-WoD
Hot water with lemon
Banana
WoD
Back squats!
6 Back Squats, 65% 1RM | 55 kg
6 Back Squats, 75% 1RM | 65 kg
6 Back Squats, 80% 1RM | 67.5 kg
6 Back Squats, 80% 1RM | 70 kg
Felt fast and easy. REally happy with that. Staying much more vertical.
WoD
10:00 AMRAP:
10 cal row
15 Power Snatches, 25kg
Completed 3 full rounds plau 12 PS. Snatched from the floor.
Barbell Club
C&J 10 x 3
4 sets at 35kg
6 sets at 40kg
Felt pretty good. Some jerks were pressed out but mostly when I rushed.
SDL 8 x 3 @ 60%
55kg. Still feels weird. Have to remember to lock out knees and squeeze glutes at the top...
Post BB snack
NutriNosh
Lunch
Sweet potato
Eggs
Salmon
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Post by Emma on Oct 6, 2013 8:12:07 GMT
Sunday
Had an interesting night. I may have a broken toe... It's pretty black and sore.
HR Forgot... I'm guessing not good.
Sleep: 2 hours
Breakfast
Protein shake with banana
Lunch (from Addison Rd markets)
2 x slice fritatta
A veggie something on a buckwheat crepe with salad and other stuff
Buckwheat crepe with lemon, coconut syrup and coconut syrup
Dinner
Sweet potato
Smoked chicken
Eggs
Veg
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Post by Emma on Oct 7, 2013 10:17:28 GMT
Monday
HR 72
Sleep 9 hours
Breakfast
Green juice
Lunch
Sweet potato
Salmon cutlet
Open gym
'Vengeance': 7 rounds: 4 snatches, 6 C&J, 9 DL 30kg time: 12:45
Took my time setting up. Only pressed out one of the snatches. Did no warm-up lifts or mobility before I stated. Probably a bad idea for my shoulder. Seemed to be ok
GHD leg curls 3 x 10
GHD press 3 x 10
GHD sit-ups 3 x 10
RIng dips purple band 5 x 3
Ring dips red band 5 x 3
Dinner
Roasted kiplfer potatoes
Salsa
Eggs
Smoked salmon
Snacks
NutriNosh
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Post by Emma on Oct 8, 2013 10:05:26 GMT
Tuesday HR: Forgot Sleep: 8 hours Pre-WoD Hot water with lemon Banana WoD Strength - Felt fast and easy. I really hope I see a good improvement on my 1RM BS after this program! 6 Back Squats, 70% 1RM | 55 kg 6 Back Squats, 80% 1RM | 65 kg 3 Back Squats, 90% 1RM | 72 kg 2 Back Squats, 95% 1RM | 75 kg WoD time: 13.53 Row, 1000 m 25 ball slams 25 Power Snatches (30kg) 25 Burpees 25 ball slams 30kg power snatches got tough. Done as 10/5/5/5. Slow in the row today. Post-WoD Green juice Lunch Sweet potato 1 egg chilli smoked salmon Dinner Sweet potato Ocean trout 1 egg BB Club Snatch 8x 2 First 4 @ 30kg Last 4 @ 35kg Happy with my snatches 2 cleans, 2 jerks 7 x 1 3 x 1 @ 35kg 1 x 1 @ 40kg 3 x 1 @ 42.5kg Back squats 8 x 3 @ 60% rounded up to 50kg. Felt really easy  Post-BB Protein shake with banana and coconut water Snacks 2 x long black NutriNosh A good day. I love everyone today. |
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Post by Emma on Oct 9, 2013 11:43:24 GMT
Wednesday HR 76. Holy crap. I'm all over the place. Feeling stressed. Sleep: Terrible, and not enough. Feel a bit sick Pre-WoD Hot water with lemon Banana WoD Every 1 min for 6 mins: 5 ring-rows 5 10kg DB press Every 1 min for 6 mins: 8 Pull-ups 6 10kg DB PP Every 1 min for 12 mins: 5 Hang Power Cleans - 45kg. Holding each catch and dropping better I love power cleans. Run, 200 m Post-WoD Green juice RealFood feast Pumpkin and banana bread with ricotta and honey Vanilla protein shake Long black Dinner Picante chicken with sweet potato mash Snacks NutriNosh Protein ball (date and nut x 2 gave me a nasty stomach ache - over did it.) More coffee |
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Post by Emma on Oct 10, 2013 9:55:52 GMT
Thursday
HR: Probably high...
Sleep: 6 hours
Pre-WoD
Hot water with lemon
Banana
WoD
Deadlift day! Yaaaaaay! Felt light and fast throughout. But my hands were a bit sore. Whinge, whinge...
Sets
10 Deadlifts | 60 kg
10 Deadlifts | 60 kg
10 Deadlifts | 60 kg
15:00 AMRAP: 6 rounds plus 15. T2B was horrible today. Getting better technique with lats, but hands were hurting. Good rest day WoD.
10 Wall Balls, 20 lbs
10 Toes To Bars
10 Box Jumps, 24 in
Post-WoD
Green juice
Lunch at RealFood
Protein shake
Pumpkin and banana bread with ricotta and honey
Long Black
1/2 protein ball
Hungry
Aromatic meatballs with sweet potato mash
BB Club
Pause (knees) snatch+ Pause (floor) snatch 8×1 all @ 30kg. Feeling better
Clean and Jerk 7×2
3 x 2 @ 30kg
4 x 2 @ 35kg
Felt comfortable, focus on dipping deeper.
Shoulder press 8+ 70%
8 x 25kg
Post BB Chicken provincale with steamed veg
Snacks
NutriNosh
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Post by Emma on Oct 11, 2013 12:23:15 GMT
Friday
HR: 71. Faaark, my poor heart.
Sleep: 6 hours
Pre-WoD
Hot water with lemon
Banana (I'm so bored of typing that)
WoD
4 Back Squats, 75% 1RM | 60 kg
4 Back Squats, 80% 1RM | 65 kg
4 Back Squats, 80% 1RM | 65 kg
4 Back Squats, 80% 1RM | 65 kg
Felt heavyish today. Hip in a bad way. I'm pretty sure it's my glute.
WoD: Time: 8.47 with 25kg. Limited by SP, which really had to be unbroken. Did OHS as close grip OHS. The PP even got tough. I must be overtired because I got confused with counting and went up by 10 reps instead of 5 for a while. BS unbroken at the end was even tough!
10 Shoulder Press,
15 Overhead Squats,
20 Push Press,
25 Front Squats,
30 Push Jerks,
35 Back Squats
Post_WoD
Green juice
Lunch
Vegetable pesto stack with cheese
Dinner
Picante chicken
Snacks
Quest bar
RealFood nut and date protein ball
2 x long black
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Post by Emma on Oct 13, 2013 7:30:42 GMT
Saturday
Rest day
Breakfast
Green juice
Lunch
RealFood pumpkin and banana bread with ricotta and honey
Vanilla protein shake
Long black
Dinner
Vegetable stack
2 x RealFood pumpkin bread
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Post by Emma on Oct 14, 2013 7:31:13 GMT
Sunday
HR: Forgot
Sleep: 5 hours
Breakfast
Green juice
NutriNosh Bar
SmackDown Day
WoD 1
C&J ladder
C&J 55kg
Clean 60kg
Ate another couple of NutriNosh bars mostly out of boredom between WoDs.
Lunch
Eaten on the drive home Keryn's awesome smoked salmon, sweet potato and goats cheese salad. So so good.
Dinner
Picante chicken with sweet potato mash
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Post by Emma on Oct 14, 2013 7:36:14 GMT
Monday
HR: Forgot
Sleep: 8 hours
Soooo sunburned! Ouch!
Pre-WoD
Hot water with lemon
Banana
WoD
Complete as many rounds as possible in 12 mins of:
6 Front Squats
9 Push Press
6 Burpee Pull Ups
30kg bar completed 4 rounds plus 6 FS plus 5 PP.
Realy slow with burpee pull-ups. Have to stop and set up each time rather than jumping.
Lunch
Sweet potato
Egg
Veg
Dinner
Picante chicken with cauliflower rice
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Post by Emma on Oct 15, 2013 10:55:06 GMT
Tuesday HR: 72 Sleep: 7 hours Pre-WoD Hot water with lime Banana WoD 5 Back Squats, 75% 1RM | 60 kg 5 Back Squats, 80% 1RM | 65 kg 3 Back Squats, 85% 1RM | 68 kg 2 Back Squats, 90% 1RM | 72 kg 1 Back Squat, 100% 1RM | 80 kg Felt so much easier at 80kg than last time! Woohoo! I really need to work on push-ups. Why can't I just get better with no input effort? Lunch Goats cheese, beetroot, sweet potato salad Dinner Salad with chicken BB Club Snatch 8 x 1 1 x 35kg 1 x 35kg 1 x 37.5kg 1 x 37.5kg 1 x 37.5kg 1 x 37.5kg (failed by dropping in front) 1 x 40kg Low hang C&J 7 x 1 1 x 40kg 1 x 42.5kg 1 x 45kg 1 x 47.5kg rest at 47.5kg. BS 3 x 2 @ 85% 67.5kg Post-BB Salad and chicken Protein shake |
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Post by Emma on Oct 17, 2013 11:58:36 GMT
Wednesday
Pre-WoD
Hot water with lemon
Banana
WoD time 14.57
5 rounds for time of:
15 Deadlifts, 55kg
15 Toes To Bars
Really rough on my hands. Small rip in left hand. T2B were nasty and slow.
Lunch
RealFood protein shake
Banana bread with ricotta and honey
Dinner
Sweet potato
Veg
Mushrooms
Snacks
2 x long black
Banana
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Post by Emma on Oct 17, 2013 12:11:53 GMT
Thursday HR 72 feeling stressed and anxious, tired, a bit vague. But happy. I love Thursdays. Sleep: 6 hours Pre-WoD Hot water with lemon Banana The juice strainer attachment for my juice broke. I'm trying not to think about it. So this is my second day without green juice. WoD Tabata lots of stuff. Horrible. Hated it. Although it was kinda awesome too. I think my rowing is better. Maintained an easy 5 cal row each round with 5 seconds to spare. Set me a low benchmark and I'll try to hit it. Lol. Lunch RealFood protein shake Banana bread ricotta honey (yesterday I should have logged pumpkin and banana bread with one poached egg, ricotta, avocado) Dinner Vegetable pesto stack BB Club My wrists are really sore. And my forearms. I think it's from the yoke carry. It was worth it. Snatch low hang 8 x 1 2 x 1 x 30kg 1 x 32.5kg 4 x 1 x 35kg 1 x 37.5kg Struggling a bit. Wrist really hurting. And shoulder hurting, the right one. C&J 7 x 1 2 x 1 x 35kg 1 x 40kg 2 x 1 x 45kg 2 x 1 x 47.5kg Must remember head through. I think it helps me get that rare straight bar path up I will, I will, I will learn to jerk. SP 6 2 @ 25kg. Wow, doing shoulder mobility for even a few seconds before doing SP really helps. Second dinner Sweet potato Salmon Snacks Long black x 3 NutriNosh citrus |
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