Week of December workouts

There are only a few days left until my week of rest. Yay!

I am very much looking forward to some time off from training. I’m taking advantage of the time off from Crossfit and Olympic Lifting with a full week of recovery. It starts Tuesday and goes through Christmas. I’ll be doing mobility and the exercises the guys at Next level Chiropractic want me to do for my hip, but other than that — I’m off!

In the meantime, here’s what I’ve been doing. I’ve been adjusting to breaking up my meals via protein, fat and carbs. It’s been a struggle, to say the least, since I make so many soups and complex meals. Next step is to weigh and measure. Ugh.

Monday December 12
Sleep: 6 ½ hours
Activity: Olympic Lifting
Back squats w/ 5sec pause 65% 5×4 → 95
Hip power snatch + OHS 3+3×3 → 45/45/50
Hip snatch + snatch pull + snatch 1+1+1x2x3 → 50/55/55
Snatch power jerk w/ OHS 3×2, 2×3 → 55/65
GHD Hip extension w/ 10# plate 10×3

Nutrition:
6:30am – 2 ½ scrambled eggs / 2 oz leftover garlic-tamari beef / 2 ½ strips bacon / coffee, black
9pm – 2 slices frittata: eggs, sausage, peppers, onion, cheese / 1 wedge steamed cabbage / 1 cup carrots / 1 ½ cups mustard greens braised in coconut oil / 1 tbsp habanero sauce

Tuesday December 13
Sleep: 6 hours
Activity: Crossfit Class
“Annie”
50-40-30-20-10
Double unders
Sit ups
Time: 11:54 RX

Nutrition:
7:30am – 4 scrambled eggs / 2 ½ strips bacon / coffee
6pm – 1 chicken thigh (4oz) in 1 ½ cups stew: fennel, onion, mushrooms, kale & chicken stock / ¾ cup brussels sprouts / 1 ½ roasted beets / 1 cup raw carrots

Wednesday December 14
Sleep: 6 ½ -7 hours
Activity: Olympic Lifting
Front squats w/ 5sec pause 65% 5×4 → 85
Hip power snatch + BN Push Press + OHS 3+3+3×3 → 45/55/65
Snatch pull + Hang snatch 2+2×2, 1+2×2 → 6555/55/55/55
Snatch balance 3×3 → 45/45/55
Hang clean 3×3 → 55/55/65

Nutrition:

Protein Fat Carb
6:30am 4 scrambled eggs 2 ½ strips bacon 1 tsp habanero sauce /
coffee, black
6pm 6-7oz beef skirt steak /
1 oz chicken (in soup)
1 tbsp olive oil /
1 tbsp chimichurri sauce
2 cups carrots /
4 cups salad greens /
1 cup steamed carrots, zucchini, broccoli /
1 cup Mexican lime soup

Thursday December 15
Sleep: 6 ½ – 7 hours
Activity: Crossfit Class
Sumo Deadlift 2×5
115-135-155-165-(no time)
——
12-10-8-6-4
Games standard box jumps
Pullups
Barbell push press

Completed 3 rounds + 2 strict pullups in 10mins

Nutrition:

Protein Fat Carb
7:30am
(prepared by hubby: “Your gonna eat carbs”)
4-5oz beef steak tips ½ cup avocado 1 ½ cups sauteed zucchini, poblanos, onions /
coffee, black
7pm chorizo in 2 ½ -3 cups caldo verde (made w/ chicken stock) 1tbsp olive oil /
1tbsp walnuts
caldo verde: kale, red potatoes /
salad w/ carrots, cucumber, greens /
2 cups steamed broccoli

Friday December 16
Sleep: 6 ½ – 7 hours
Activity: Rest Day

Nutrition:

Protein Fat Carb
6:30am 2 scrambled eggs /
2.5 oz pork pan sausage
12 walnuts coffee, black
12pm (work luncheon) chicken
ground turkey
chicken broth
in 2 ½-3 cups soup
⅓ cup sour cream Chicken stew: potatoes, peas & carrots /
Turkey chili: tomatoes /
Chicken tortilla soup: tomatoes, beans, corn /
corn tortilla chips /
1 cup tomato salsa /
3 slices gluten-free corn bread / ½ cup regular corn bread /
chopped onions
6pm 3 slices egg frittata w/ sausage & cheese ¼ cup ranch dressing Frittata: peppers & onions /
1 ½ green bell peppers, ½ cup cucumber slices, 1 cup raw carrots /
1 slice gluten-free cornbread /
10oz white whine

Saturday December 17
Sleep: 8 ½ hours
Activity: Explosive Strength
A) 2-DB split snatch 3×5 @ 20# (45 sec rest between sets)
B) 2-DB push press 3×5 @ 25# (45 sec rest between sets)
4 sets:
C)5 x 1-arm DB bench press @ 25# / 8 x full depth toe pushups
D) 60 sec wall squat at maximum tension / 10 jumping squats
(60 sec rest between complex pairs)
Finisher: KB swings 15×3 @ 35#

Nutrition:

Protein Fat Carb
8am 4 scrambled eggs 2 ½ strips bacon coffee, black
12:30pm 3oz steak /
1 cup pork pan sausage /
1 fried egg
ranch dressing ¾ cup cauliflower rice /
½ cup carrots /
½ cup spinach /
6oz white wine /
3oz peppermint bark /
carrots & green peppers
6:30pm 5-6oz meatza (beef & pork)
.5oz cheese
2tbsp walnuts /
1tbsp olive oil
½ cup peppers & tomato sauce /
1 cup broccoli w/ garlic /
3 cups salad: greens, cucumber, carrots, peppers, vinegar