carpediem50

programming - jan 2015

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5jan2015

skill: 6x5 (each leg) back rack lunges, ascending.
metcon: 800m row, 10 minutes of Cindy, 800m row.

L: out - errands
D: pork loin chops, green beans, salad

6jan 2015

skill: 5x3 DL, ascending
metcon: 21-15-9 thruster (75), DL (135), burpee

L: leftover pork chops, baby carrots
D: turkey burgers, mashed sweet potatoes, salad

7jan2015

skill: "bro" 5x5 each barbell curls, laying tricep extensions, alternating between each movement. Ascending.
metcon: 21-15-9 FS (135), dips, pullup, calorie row

L: tuna salad/packet
D: chicken breasts, butternut squash soup

8jan2015

rest

L: left over chicken, sweet potatoes
D: breakfast. bacon, eggs, hashbrowns

9jan2015

skill: bench 6x6 @ 75% (165)
metcon: 8 rounds row 500m, rest 1min between rounds

L: tuna salad/packet
D: rotisserie chix.. fajitas?

10jan2015

skill: BS 3-3-3-2-2-2-1-1 ascending
metcon: 20-15-10-5 dumbbell shoulder press (30s?), situps, hang power cleans (95)

L: leftovers
D: pot roast

12jan2015

skill: barbell row 6x6 ascending
metcon: 100 thrusters (45), 3DL emom (185)

L: leftovers or tuna salad
D: grilled portobello salad with craisins and goat or feta cheese

13jan2015

skill: hang squat clean 3-3-3-2-2-2-1-1 ascending
metcon: 9 min AMRAP: 10 lunges (each leg), 10 pullups, 10 situps

L: tuna salad/packet
D: pork loin chops/sweet potatoes

14jan2015

skill: DL 8x4 ascending
metcon: 5 rounds: 500m row, 30 pushups

L: leftover pork chops/S.P.
D: breakfast - bacon, eggs, hashbrowns

15jan 2015

rest

L: tuna salad/packet
D: rotisserie chix/salad/leftover veg?

16jan2015

skill: dips (on squat rack) 8x3 or 4
metcon: 100 OHS (45), 5 burpees emom

L: leftover chix or go OUT
D: steaks (freezer), stir-fry veg

17jan2015

skill: FS 6x4 ascending
metcon: 100 DL (135), 3 thrusters emom (75)

L: eggs benedict
D: chicken breasts, roasted parsnips/carrots

19jan2015

skill: bench 4x4 @ 75% (165) alternate with dips (rack) 4x4
metcon: 40-30-20-10 lunge, situp

L: tuna salad
D: pork loin chops/sauerkraut (crockpot)

20jan2015

skill: BS 8-7-6-5-4-3-2-1 ascending
metcon: 9min amrap: 15 burpee/5 pullup.

L: leftover pork chop
D: meatloaf/sweet potato

21jan2015

skill: barbell press 8x4 ascending
metcon: 18min amrap: 250m row/9 air squat/6DL (145)/3FS (145)
(***I stole that amrap from Pat Sherwood, but scaled it to 145, and he had 200m runs instead of row***)

L: leftovers
D: paleo pancakes/bacon

22jan2015

rest

L: tuna salad/packet
D: sausage/peppers/pasta

23jan2015

skill: slow drop pullups 6x6
metcon: 100 pushups, 5 goblet squats (80) emom

L: leftovers
D: rotisserie chix... fajitas?

24jan2015

500cal row

L: leftovers
D: crockpot meat something

26jan2015

skill: front rack lunges 6x5 (each leg) ascending
metcon: 5 rounds: 15 thrusters (75), 15 situps

L: tuna salad
D: seafood chowder/roll

27jan2015

skill: dumbbell press 7x4, ascending
metcon: 4 rounds: 21cal row, 21 OHS (45)

L: tuna salad
D: chick breasts/S.P.

28jan2015
skill: BS 5-5-5-4-4-3-3
metcon: 5 rounds: :20w/:10r high plank/superman/hollow rock/superman

L: leftover chix
D: pork chops/veg.. green beans?

29jan2015

rest

L: leftovers or tuna
D: shrimp fajitas

30jan2015

skill: dumbbell bench 7-6-5-4-3-3-3 ascending
metcon: 100 dumbbell lungs (25s?) 10 pushups emom

L: tuna salad
D: pasta carbonara (C request)

31jan2015

skill: dips (bench) 8x3 or 4
metcon: 11min amrap: 10 BS (135) 15 burpee, 20 pushup
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  1. carpediem50's Avatar
    5jan2015

    skill: 6x5 (each leg) back rack lunges, ascending.
    metcon: 800m row, 10 minutes of Cindy, 800m row.

    L: out - errands
    D: pork loin chops, green beans, salad

    6jan 2015

    skill: 5x3 DL, ascending
    metcon: 21-15-9 thruster (60), DL (135), burpee

    L: leftover pork chops, baby carrots
    D: turkey burgers, mashed sweet potatoes, salad

    7jan2015

    skill: "bro" 5x5 each barbell curls, laying tricep extensions, alternating between each movement. Ascending.
    metcon: 21-15-9 FS (95), dips, pullup

    L: tuna salad/packet
    D: chicken breasts, butternut squash soup

    8jan2015

    rest

    L: left over chicken, sweet potatoes
    D: breakfast. bacon, eggs, hashbrowns

    9jan2015

    skill: bench 6x6 @ 75% (165)
    metcon: 5 rounds row 500m, rest 2min between rounds

    L: tuna salad/packet
    D: rotisserie chix.. fajitas?


    10jan2015

    skill: BS 3-3-3-2-2-2-1-1 ascending
    metcon: 21-15-9 dumbbell shoulder press (30s?), situps, hang power cleans (95)

    L: leftovers
    D: pot roast

    12jan2015

    skill: barbell row 6x6 ascending
    metcon: 100 thrusters (40), 3DL emom (185)

    L: leftovers or tuna salad
    D: grilled portobello salad with craisins and goat or feta cheese

    13jan2015

    skill: hang squat clean 3-3-3-2-2-2-1-1 ascending
    metcon: 9 min AMRAP: 10 lunges (each leg), 10 pullups, 10 situps

    L: tuna salad/packet
    D: pork loin chops/sweet potatoes

    14jan2015

    skill: DL 8x4 ascending
    metcon: 5 rounds: 500m row, 30 pushups

    L: leftover pork chops/S.P.
    D: breakfast - bacon, eggs, hashbrowns

    15jan 2015

    rest

    L: tuna salad/packet
    D: rotisserie chix/salad/leftover veg?



    16jan2015

    skill: dips (on squat rack) 8x3 or 4
    metcon: 100 OHS (45), 5 burpees emom

    L: leftover chix or go OUT
    D: steaks (freezer), stir-fry veg

    17jan2015

    skill: FS 6x4 ascending
    metcon: 100 DL (135), 3 thrusters emom (60)

    L: eggs benedict
    D: chicken breasts, roasted parsnips/carrots

    19jan2015

    skill: bench 3x4 @ 75% (165) alternate with dips (rack) 3x4
    metcon: 40-30-20-10 lunge, situp

    L: tuna salad
    D: pork loin chops/sauerkraut (crockpot)

    20jan2015

    skill: BS 8-7-6-5-4-3-2-1 ascending
    metcon: 9min amrap: 15 burpee/5 pullup.

    L: leftover pork chop
    D: meatloaf/sweet potato

    21jan2015

    skill: barbell press 8x4 ascending
    metcon: 18min amrap: 250m row/9 air squat/6DL (145)/3FS (145)
    (***I stole that amrap from Pat Sherwood, but scaled it to 145, and he had 200m runs instead of row***)

    L: leftovers
    D: paleo pancakes/bacon

    22jan2015

    rest

    L: tuna salad/packet
    D: sausage/peppers/pasta

    23jan2015

    skill: slow drop pullups 6x6
    metcon: 100 pushups, 5 goblet squats (80) emom

    L: leftovers
    D: rotisserie chix... fajitas?

    24jan2015

    500cal row

    L: leftovers
    D: crockpot meat something

    26jan2015

    skill: front rack lunges 6x5 (each leg) ascending
    metcon: 5 rounds: 15 thrusters (60), 15 situps

    L: tuna salad
    D: seafood chowder/roll

    27jan2015

    skill: dumbbell press 7x4, ascending
    metcon: 4 rounds: 21cal row, 21 OHS (45)

    L: tuna salad
    D: chick breasts/S.P.



    28jan2015
    skill: BS 5-5-5-4-4-3-3
    metcon: 5 rounds: :20w/:10r high plank/superman/hollow rock/superman

    L: leftover chix
    D: pork chops/veg.. green beans?

    29jan2015

    rest

    L: leftovers or tuna
    D: shrimp fajitas

    30jan2015

    skill: dumbbell bench 7-6-5-4-3-3-3 ascending
    metcon: 100 dumbbell lungs (25s?) 10 pushups emom

    L: tuna salad
    D: pasta carbonara (C request)

    31jan2015

    skill: dips (bench) 8x3 or 4
    metcon: 11min amrap: 10 BS (135) 15 burpee, 20 pushup

    L: ham/cheese & tomato soup
    D: Ground turkey sloppy joes & roasted carrots.