Weekly Workouts + What I Ate in a Day

Happy Monday!!! Are you ready to get after this holiday week?! Hopefully yours is a short work week so you can spend some extra time on yourself and with your friends and family!

Have you created a game plan for this week? I’ve been setting you guys up with brand new healthier choices for your holiday spread so hopefully that’s helping you! But I also talked about eating healthier while traveling and during the holidays in my most recent podcast! If you can come up with a game plan and stick with it when it comes to your healthier choices, you’ll come out feeling like it was just another day! It’s all about prioritizing yourself first and not letting other people’s opinions and choices affect your own. This one day of the year was not created to ruin your goals. It was created to give thanks, to spend with friends and family, and to enjoy food together. But you can enjoy the food and the company without feeling completely controlled by what’s on the dinner table.

Keep up with your workouts. Keep up with your healthy choices. Keep up with the positive self talk. If we can simply visualize the holidays as just another day, we can get through it without it feeling like a roadblock. Enjoy the holidays and enjoy these special times with the ones we love. Life is all about choices and you are going to make great ones this year! Happy early Thanksgiving! Stay tuned this week for 2 more recipes you’ll definitely want to have this Thursday!

Sunday – Rest Day

Monday –

Snatch: (16mins)

2 x 2 @ 75% – 85#

2 x 2 @ 80% – 92#

3 x 1 @ 85% – 97#

3 x 1 @ 90% – 102#

Then 10 min As Many Rounds As Possible Of:

10 Overhead Squats (135/95) – UNBROKEN EVERY SET!!!

15 Hand Release Push Ups

40 Double Unders

I got 5 + 12 using 65#

Tuesday –

20 mins Moving With Purpose

Sumo Deadlift: 5 reps with 5 sec descent each rep. 2 sec reset at the bottom of each rep. All sets at 55-60% of 1 rep max.

10 total Alternating Dumbbell Strict Press (get as heavy as possible)

5 Kossack Side Lunges each side. 5 sec Pause each rep. Hold KB in front rack if possible.

Then 6 min As Many Rounds As Possible Of:

15 Wall Ball (20/14)

10 Box Overs (24/20)

I got 6+18 rx

Wednesday –

Front Squats: (17 mins)

1×3 at 89% – 125#

1×1 at 93% – 135#

1×3 at 89% – 125#

1×1 at 95% – 140#

1×3 at 89% – 125#

1×1 at 97% – 145#

Then 3 rounds For Time Of: (10 min Time Cap)

20/18 Calorie Row

20 Push Jerk (135/95)

I finished in 7:14 using 85#

Thursday – Rest Day

Friday – 

Deadlift: 5 x 2. All sets at 90%. Reset at bottom. (17 mins) – I used 190#

Then 10min As Many Rounds As Possible Of:

10 Double Kettlebell Russian Swings (2 x 55/35)

10 Double Kettlebell Lunges (2 x 55/35)

16 Cal Row

50 Double Unders

I got 3+28 using 2×25# KBs

Saturday –

22 minute As Many Rounds As Possible (with a partner):

470m run with your partner

20 hang power snatch (115/75)

20 toes to bar

*both people are working at the same time – one person does 10 hps while the other one does 10 t2b then you switch and do 10/10

We got 4+490 using 75#

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Free Travel Workout:

25 minute As Many Rounds As Possible:

30 tuck jumps

20 alternating double dumbbell lunges (in front rack position)

15 pike push ups

10 burpees

On Sale Fitness Apparel:

Nike Jogger Sweatpants (25% off! – 2 colors)

The Tank Top I’m Wearing Above (40% off!)

Nike Fleece Pullover (25% off! – 4 colors)

Alo Moto Leggings (20-25% off! – 2 colors)

Nike Roshe One Print Shoes (20% off!)

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What I Ate in a Day:

I started my morning off like I always do with a cup of coffee with a splash of heavy cream and some liquid stevia.

Breakfast was wilted baby arugula and kale, a little Primal Kitchen Ranch dressing, 2 Teton Waters frankfurters and a leftover sweet potato (recipe will be coming to the blog this week)

In the early afternoon, I had some chocolate while making a dessert for the blog. Lots of licking spoons and bowls was going on that day!

For lunch, I heated up some leftover curry that I had made the night before. I have no idea why it looks like yellow curry but it’s actually red curry. I used my recipe for Shrimp Thai Green Curry but used red curry paste, chicken, and boiled fingerling potatoes!

For a snack in the afternoon, I had a Bellwether Farms strawberry yogurt then later on I drank 1/2 of a ginger kombucha before I worked out.

After my workout, while I was coaching, I had larabar.

Then for dinner, I made a burger and topped it with Primal Kitchen chipotle lime mayo, then I sautéed kale in bacon and lemon juice, and had more of the leftover sweet potato.