I can't tell my sisters that I am eating Paleo again or they will tease me! SO shhhh! Not looking forward to passing up a few treats this holiday season, but worth it for the Norcal40 goal. :) There are lots of yummy paleo treats.
Monday 12/19
Power Cleans. Gary had us really work on skills today. I felt really good and he used the words "text book" when he watched mine! Whooohooo! That totally made my day. I worked up to a 125# power clean. I thought it was a PR, but I have done a 130# clean and jerk. Oh well.
WOD
10 power cleans (95#)
30 double unders
5 rounds
Time: 8:09
I had fun with this, but all those double unders are nasty.
Tuesday 12/20
6 AM
1k row/10 weighted pull ups (15#)
1k row/10 weighted dips (15#)
1krow/10 weighted pull ups (20#)
1krow/10 weighted dips (20#)
1k row ( I had to stop here!) UGH!
6 PM
Back Squat - 3 sets of a heavy 2 rep. (165#)
Then... Gary had a little something in store...
1 min of back squats (80%)
1 min of muscle ups
30 sec rest.
5 rounds.
OUCH
Wednesday 12/21
6 PM
Press 10-8-6-6-4-2-2-2
89#
Thursday 12/22
6 AM
Work up to one heavy set of 3 OverHead Squats (99#)
Then:
5 Rounds
30 seconds Overhead squats (65)
30 seconds Toes 2 bar
30 seconds box jumps
30 seconds rest
Reps per round = 30
5 PM
Track workout:
Run 200m, 400m, 800m
repeat.
Active rests
Friday 12/23
Run one mile for time 8:10
Row 800m (3:33)
Saturday 12/24
12 days of Christmas workout! :)
This workout KICKED MY BUTT!
1 Clean Thruster (83#)
2 Push Press or Jerk
3 Front Squat
4 Hang Power Clean
5 Deadlift
6 Pull Up
7 Push Up
8 Lunge
9 Kettlebell Swing (35#)
10 Double Under
11 Wall Ball
12 Cal Row
Complete like the 12 Days of Christmas tune… 1, 2-1, 3-2-1, 4-3-2-1, and so on. Same weight for all barbell movements.
Sunday 12/25
Merry Christmas!
REST! xoxo
