Friday training: Being at the Games I forgot that it was Friday & should have simply been a rest day. James had programmed snatches & speed box squats for Saturday but I didn't have any luck finding an open barbell. I did the following in the track stadium after all the athletes & spectators cleared out & headed to the stadium for the afternoon. NOT for time as my phone was dead & I didn't have a watch.
50-40-30-20-10 UB DUs
25-20-15-10-5 Jumping squats
Took me 3 attempts to hit the 50 UB, 40 no problem, 3 attempts to get UB on the 30 then UB on 20, 10 first time. Jumping squats burn the legs!
Friday night sleep: 10:00p-7:00a no alarm
Saturday training:
In hotel gym:
10 min walk on treadmill
100 DB thrusters NOT FOR TIME. Rested as needed b/w sets:
10 thrusters @ 10lbs, 15lbs, 20lbs, 25lbs, 30lbs, 35lbs, 40lbs, 45lbs x 7,3, 50lbs x 5, 3, 2, 35lbs x 10
10 min walk on treadmill
100 DB thrusters NOT FOR TIME. Rested as needed b/w sets:
10 thrusters @ 10lbs, 15lbs, 20lbs, 25lbs, 30lbs, 35lbs, 40lbs, 45lbs x 7,3, 50lbs x 5, 3, 2, 35lbs x 10
Saturday night sleep: 9:30p-6:30a no alarm
Sunday: Rest day
Sunday night sleep: 9:30p-6:30a no alarm
Monday @ DogTown CrossFit
combo of Sat 14-Jul & Tues 17-Jul
A. Build to a max squat snatch fast
63lbs, 83lbs, 93lbs, 98lbs, 103lbs, 108lbs. 110lbs F. Done
B. 20 squat snatch for time 77% of A
83lbs 5-fell on butt on #6, 6, 3, 3, 3. 2:43
A. Back squat 8, 6, 4, 8, 6, 4; rest 2:30
8x143lbs, 6x153lbs, 4x168lbs, 8x153lbs, 6x163lbs, 4x178lbs
B. Weighted supinated grip chin up drop sets 2.2.2.2x4; rest as short
as possible to drop weight, rest 3 min bw sets
Set 1: 32.5lbs, 30lbs, 27.5lbs, 25lbs
Set 2: 35lbs, 32.5lbs, 30lbs, 27.5lbs
Set 3: 37.5lbs, 35lbs, 30lbs, 25lbs
Set 4: 40lbs, 35lbs, 30lbs, 25lbs
A. Build to a max squat snatch fast
63lbs, 83lbs, 93lbs, 98lbs, 103lbs, 108lbs. 110lbs F. Done
B. 20 squat snatch for time 77% of A
83lbs 5-fell on butt on #6, 6, 3, 3, 3. 2:43
A. Back squat 8, 6, 4, 8, 6, 4; rest 2:30
8x143lbs, 6x153lbs, 4x168lbs, 8x153lbs, 6x163lbs, 4x178lbs
B. Weighted supinated grip chin up drop sets 2.2.2.2x4; rest as short
as possible to drop weight, rest 3 min bw sets
Set 1: 32.5lbs, 30lbs, 27.5lbs, 25lbs
Set 2: 35lbs, 32.5lbs, 30lbs, 27.5lbs
Set 3: 37.5lbs, 35lbs, 30lbs, 25lbs
Set 4: 40lbs, 35lbs, 30lbs, 25lbs
Monday night sleep: 8:30p-6:30a (alarm)
Tuesday-long travel day back home 9:30a out of LAX-Detroit-AVL around 10p.
Tuesday night: 11:30-~8:30a but didn't feel super rested when I woke up.
Ate relatively well over the weekend with some treats. All meals but two was from Whole Foods-or prepped with groceries from there. One beer that I split with Corey on Friday-I'm starting to not enjoy beer so much. Friday at the stadium had a Paleokit w/GF jerky & a plate from the PaleoWagon (I think it was called)-delicious pile of meat with half a cucumber, half avocado & some grilled onions. Was delicious. Took a cooler into the stadium on Sat & Sunday. Corey turned 30 on Friday so I treated myself to the dessert bar section of the Whole Foods buffet line-samples of banana cream pie, some kind of chocolate mousse, cheesecake. It was all incredible. Sunday evening we went to see a movie & took some bulk chocolates & nuts from Whole foods into the theater. Sunday night I dipped back into the dessert bar. It's vacation for me after all. Blood sugar was off by Monday morning. Not feeling super enthusiastic for training, but still got some good back squat sets in. I'm never super motivated to train while on the road...even when I'm at the Games. So I just put in the work & don't hold any judgement around it. The only time we ate not at Whole Foods was this Mexican Restaurant recommended by the CF gym b/c they had a "pale menu" option. Unfortunately it was the non-delicious version of paleo. Not enough fat for my liking & the meat was dry. I'm a bit of a food-snob, but while picking at the meal I said to Corey, "THIS is why people dread eating 'healthy". You CAN eat well & make it delicious! I promise.
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| Vacation abs |
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