Weekly Workouts

Macros have become “the thing” recently. That’s all people talk about. And I’m continuously asked what my macros are. I want to make something clear: I don’t count macros. I don’t know how to and I don’t want to. In the past I’ve counted calories, I’ve weighed and measured my food when I did zone, and when I did those things, I was never happy. I was actually pretty unhappy. I was obsessive, I didn’t want to go out with friends and I was even more frustrated when I didn’t see my body change when I was putting SO much work into it.

I’m not saying this because I don’t think macros are helpful. I’m sure they are for lots of people. I’m saying this because I want people to know that there is freedom outside of obsessing over numbers. I don’t obsess over how much protein or carbs or fat or sugar. I don’t eat crappy food because it “fits within my macros.” I just try to balance it out. Sure, sometimes I indulge in gluten free foods like when I had a mimosa and chicken chilaquiles at brunch yesterday. But it’s all balances out by the continual smart decisions I make with my other meals. For me, it’s not about perfection or how many ounces of meat I have. It’s about eating healthy food on a regular basis and listening to what my body needs and is craving.

So if you’re still trying to find your balance, not sure where to look and you’re thinking macros since it’s the new thing right now, just know that I have found a balanced life without numbers or tracking or obsessing. Sure, it’s taken me some time and some trial and error to get there, but don’t get discouraged thinking that counting is the only way to stay in shape or reach your goals. Because I firmly believe that’s not true. Just my perspective! Working hard on a regular basis, resting, eating well, and being kind to your body WILL PAY OFF. Remember that!

Sunday – Rest day

Monday –

Every 30 sec for 10 mins: 1 Squat Clean @ 70%. All reps must have a 3 sec pause at knee. – I used 105#

Then @ 0:00 Sprint 400m For Time. MAX EFFORT!!! – I got 1:25

@ 4:00 Sprint 400m For Time. MAX EFFORT!!! – I got 1:28

** Both times recorded!

Lastly – 6 min AMRAP Of: (from CF Linchpin)

4 Lateral Burpees Over Bar

2 Power Cleans (185/135)

I honestly do not remember what I got. No idea!

Tuesday –

20 mins Moving With Purpose

– Accumulate 1 min in OH Hold (1 rep max strict press weight) – I used 90#

– 16 Double KB Front Rack Lunges (2 x 70/55) – Must go unbroken! – I used 35#KB’s

– 30 Kipp Swings on Rings Or Bar. Every 10 swings perform 1 Muscle Up or Pull Up. Hold on entire set!!! – I did pull ups

Then 10 min Partner AMRAP Of:

20 Wall Ball

Max Cal Row

* Score is total Cals per pair. One person completes 20 Wall Ball while the other rows. Once 20 wall ball have been completed partners swap.

Me and my partner got 104 calories on the rower

Wednesday – See movements here

Deadlift: 4 x 7. All sets at 75% (13 mins) with a 3 second descent – I used 165#

Then 3 Rounds For Time Of: (17 min Time Cap)

50 Double Unders

30 Toes 2 Bar

25 Cal Air Bike

20 Push Jerks (135/95)

I got 2 rounds + 87 reps using 85# 

Thursday – Rest day

Friday –

10 Rounds For Time Of: (10 min Time Cap)

6 Strict HSPU

6 Strict Hollow Pull Ups

I got 7 rounds 

Then 2 Rounds For Time Of: (19 min time cap)

400m Run

15 Thrusters (115/75)

– 1 min REST –

500m Row

15 Thrusters (115/75)

– 1 min REST –

I finished in 15:21 rx

Saturday –

5 rounds of:

400m run

40 air squats

20 deadlift (185/125)

I finished in 19:35 using 105#

_______________

At Home/Hotel Gym Workout:

Modified from Saturday’s workout!

5 rounds:

400m run

40 air squats

15/15 bulgarian split squats (weighted, if possible)

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