M.E. Back Squat 5-5-5-3-3-3
135, 140, 145, 150, 155, 160
10 › 1 burpees & kb swings
(no clock – it was enough to just do it; my first metcon in months)
Tagged: kb swings RSS Toggle Comment Threads | Keyboard Shortcuts
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Adam
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Adam
The CKD (cyclical ketogenic diet) is going well… stayed <30 carb g/day last week M-F, and S/S ate pretty normally, but added in a couple of sweet potatoes and such. No ‘off-the-rails’ craziness, just the cacao-coconut milk thingy in the evenings. Mellow. And now, back on the CKD during the week.
Oh, and weigh-in on Sat. am said 218, so that’s 3 pounds down, which is amazing for me.
Did some swings, bench, kb clean & press, etc. this morning.
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Adam
5 rounds: 50 16kg kb swings & turkish get-ups, 2 each side
(total: 250 swings, 10 get ups) -
Adam
[2.1] Speed Deadlifts: 155#x6x3
3 rounds: 40 double unders, 30 big-ass box jumps, 20 35# kb swings
› 14:45 -
Adam
MEBB Monday: Back Squat, 5′s & 3′s
5: 155, 165, 175
3: 185, 19510 50# swings, 1 burpee
9 swings, 2 burpees
etc.› 8:59
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Adam
Day 35 of my Whole30…
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Adam
[2.4.2] The Seven-Four
I modified the sequence of The Seven to suit my gym layout, so I wouldn’t be running back and forth everywhere…
7 HSPU
7 KB swings, 50#
7 burpees
7 thrusters, 95#
7 KTE
7 deadlifts, 155#
7 pullups4 rounds › 20:07
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Adam
30 HSPU
40 pullups
50 kb swings, 50#
60 situps
70 burpees› 28:30
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Adam
[2.1] dynamic squats : 6rounds of 3 @ 130#
4 rounds: 30 double-unders, 20 box jumps, 10 40# kb swings
› 10:54 -
Adam
MEBB Monday : Hang Power Snatch, 3-3-3-1-1-1
65, 85, 95… 100, 105 [PR]AMRAP 15 min: 15 dips, 10 db swings (45#), 5 burpees
6 rounds -
Adam
MEBB Monday: Deadlift 3-3-3-1-1-1
[155, 185] 205, 215, 225… 235, 245,265nope,255nope, not that one, either. Done.50 45# thrusters
40 double-unders
30 55# db swings
20 45# overhead reverse lunges, alt.
10 burpees
› 7:58
Adam is discussing. 
Adam 9:34 am on June 28, 2010 Permalink
I’m ramping up my nutrition some more to see what happens…
• I IF’d again yesterday, from 4pm to 8am (16hrs),
• took 10g BCAA pre-workout, and
• 54g protein shake w/ coconut milk & cinnamon PWO
• been on 10.8g/day fish oil since April 1st
• been 99.9% strict Paleo for the last 56 days (one big cheat)
Breakfast: 1½ chicken sausage, 4 eggs, onion & zucchini + americano w/ coconut milk