June 16 Workout

3 sets:

Single leg Romanian deadlift, 8 reps/leg @?

Rest :15

Bent over dumb bell lateral raises, 10 reps @ 8 lbs

Rest :15

Toes to bar, 5 reps

Rest 1:00

AMRAP: 30-32-32

3 min:

15 rep hang power clean @ 53 lbs

15 rep hang power clean @  63 lbs

Rest 1:00

3 min:

Burpees

3 min:

15 rep sumo deadlift @ 63 lbs

15 rep sumo deadlift @ 83 lbs

2 rep sumo deadlift @ 93 lbs

Mediterranean Chicken Salad

With black olive-sherry vinaigrette

Quick-Marinated Steak

With balsamic-glazed summer vegetables a lá Crystal.

Charred Shrimp Skewers

With Mexican oregano, pineapple-avocado salsa & cilantro rice.

June 13 Workout

21-18-15-12-9-6-3 = didnt finish 6, was on box jumps: 20 min

Hang power cleans @ 53 lbs

Single unders (70-60-50-40-30)

Kettle bell sumo deadlifts @ 53 lbs

Box jumps @ 24"

June 11 Workout

Tempo front squats = 3 seconds down, 1 second at the bottom, 1 second coming up

Total weight was 63 lbs

For time: 11:30

50 kettle bell swings @ 35 lbs

50 sit ups

50 weighted good mornings @ 15 lbs

50 sit ups

50 kettle bell swings @ 35 lbs

June 9 Workout

Shoulder Press:

5 reps with 10 sec pause at the top of the 5th rep

3 sets building in weight

I was partnered with Mahak for this.  Total weight was 63 lbs.

3 sets for reps: 11/22, 9/16, 6/16

2:00 to complete:

200m run, then AMRAP push ups

Rest 1:00

2:00 to complete:

250m row, then AMRAP toes to bar

Rest 1:00

Achieved Competitor-level.

Curried Jamaican Beef & Collard Greens

With spicy red chili and creamy polenta.

Proscuitto-Wrapped Chicken Saltimbocca

With garlic-sage spinach and burst tomatoes.

Pan-Seared Salmon

With honeydew-cucumber salsa and watercress salad a lá Crystal.

Back Squat PR

30% x 10

50% x 5

65% x 5

75% x 3

85% x 2

90 - 95% x 1

95 - 100% x 1

100 - 102% x 1

100 - 105% x 1

New 1 rep max is 135 lbs!  Karen was at 137 lbs!

3 rounds for time: 14:06

20 overhead walking lunges @ 15 lbs

30 sit ups

400m run

Jerk

W1 - 35% x 3

W2 - 50% x 3

W3 - 60% x 3

S1 - 70% x 4

S2 - 80% x 3

S3 - 90% x 2

3 rounds for reps = 59-49-40

1:00 box jump overs @ 24"

1:00 ring rows

1:00 kettle bell push press @ 18 lbs

Last Strength Training

Front Squats.  Max weight was 111 lbs.

5 min AMRAP = 2.5

15 wall balls @ 14 lbs

50 single unders

Rest 2:00

5 min AMRAP = 3 + 5

12 kettle bell sumo deadlift high pulls @ 35 lbs

20 sit ups