Liz Charnley-Mason's Journal

[charnleym]

Workout days:
Protein 120-170g
Carbs 100-140g
Fat 40-60g

Non-workout days:
Protein 120-170g
Carbs under 50g
Fat 60-90g

[charnleym]

28 Sept 2015 Morning Workout

400m walk
10 lunges
20 kettlebell swings (30lbs)
10 assisted pull ups
100 SUs

Strength:
5 sets of 5 assisted pull ups
3 back squats @ 45lbs
3 back squats @ 65lbs

MetCon:
15 minute time limit
68 shoulder presses @ 45lbs
105 ab mat sit ups

[charnleym]

29 Sept 2015 Morning Workout

Warm Up:
60 second row
400m run
10 back extensions
10 assisted pull ups
10 push ups
10 pass throughs
10 overhead squats
10 band pulls

Workout:
4 rounds:
10 kettlebell snatches (20lbs)
400m run

3x350m rows followed by :30 rest
Rest 1 mins
6x70m rows, 1 minute rest in between
rest 1 mins
1x350m

[charnleym]

29 Sep 2015 Evening Workout

3km walk

[charnleym]

30 Sept 2015 Morning Workout

Warm Up:
60 second row
400m run
10 back extensions
10 assisted pull ups
10 push ups
10 pass throughs
10 overhead squats
10 band pulls

Workout:
3 snatches @35lbs
1 min rest
5 snatches @35lbs
2 min rest
7 snatches @35lbs
3 min rest
5 snatches @35lbs
2 min rest
3 snatches @35lbs

7 GHD Situps
5 Jerks @ 35lbs
9 assisted pull ups
5 cleans @35lbs
9 push ups
5 thrusters

[charnleym]

01 Oct 2015 Morning Workout

Warm Up:
3 x 250m row, with 1 minute rest in between
10 back extensions
10 assisted pull ups
10 push ups
10 pass throughs
10 overhead squats
10 band pulls

Workout:
Back squats
1 set of 3 reps @ 35lbs
1 set of 3 reps @ 55lbs
1 set of 3 reps @ 75lbs
5 sets of 5 reps @ 85lbs
3 sets of 5 reps @ 80lbs
2 sets of 5 reps @ 75lbs

86 burpees
28 wall balls @ 10lbs

[charnleym]

02 Oct 2015 Morning Workout

Warm Up:
3 x 250m row, with 1 minute rest in between
10 back extensions
10 assisted pull ups
10 push ups
10 pass throughs
10 overhead squats
10 band pulls

Workout:
3 rounds of:
30 hang power cleans
30 ab mat sit ups
30 box step ups: 20"

50 calorie row
40 calorie row
30 calorie row

[charnleym]

04 Oct 2015 Workout

7km walk

[charnleym]

05 October 2015 Morning Workout

Warm Up:
3 x 300m row, with 1 minute rest in between
100 SUs
10 push ups
10 pass throughs
5 burpees
3:30 squat hold

10 back squats @ 70lbs

1km row
30 deadlifts @ 105lbs
50 assisted pullups

[charnleym]

06 Oct 2015 Morning Workout

Warm Up:
100 SUs
20 ab mat sit ups
10 GHD sit ups
30 kettle bell swings @ 25lbs

Workout:
50 power cleans @ 35lbs
20 power jerks @ 35lbs

AMRAP: 10 mins
2 20" box step overs
2 overhead squats @ 15lbs
4 20" box step overs
4 overhead squats @ 15lbs
6 20" box step overs
6 overhead squats @ 15lbs
8 20" box step overs
8 overhead squats @ 15lbs
10 20" box step overs
10 overhead squats @ 15lbs
12 20" box step overs
12 overhead squats @ 15lbs

[charnleym]

07 October 2015

Warm Up:
100 SUs
20 ab mat sit ups
10 GHD sit ups
30 kettle bell swings @ 30lbs

Workout:
7 min AMRAP
25 shoulder presses @ 55lbs
25 shoulder presses @ 45lbs

7 min AMRAP
25 back squats @ 65lbs
25 back squats @ 45lbs

7 min AMRAP
25 power cleans @ 45lbs
25 power cleans @ 35lbs
28 power cleans @ 40lbs

[charnleym]

08 October 2015 Morning Workout

Warm Up:
EMOM - 8 minutes
30 seconds SUs
5 burpees

Workout:
1 rep max backsquat
(140lbs, up from 115 lbs...yay!)
1000m row

Mobility:
Shoulder stretch w/ 10lb plate
6x30 second holds

[charnleym]

13 October 2015 Morning Workout

Warm Up:
1 min skipping
20 ab mat sit ups

Workout:
30 deadlifts @ 135lbs
1500m row
80 box step ups (20")

5 rounds of:
1 min row
2 hang power cleans
1 min rest

[charnleym]

14 October 2015 Morning Workout

500m row
10 GHD sit ups
10 overhead squats


Workout:
10 rounds of:
1 power clean @ 25lbs
1 squat clean @ 25lbs
1 overhead squat @ 25lbs

25 ab mat situps
25 thrusters
25 ab mat situps
25 back squats @ 35lbs


Evening:
2k walk

[charnleym]

15 October 2015 Morning Workout

Warm Up:
750m row
15 GHD Sit Ups
10 Over passes
10 Overhead Squats

Workout:
Determine 1RM front squat
5 @ 35lbs
5 @ 55lbs
5 @ 60lbs
4 @ 75lbs
3 @ 85lbs
2 @ 95lbs
2 @ 105lbs
1 @ 115lbs

[charnleym]

15 October 2015 Evening Workout

HIIT #1: 6 rounds

[charnleym]

16 October 2015 Morning Workout

Warm Up:
750m row
15 GHD Sit Ups
10 Over passes
10 Overhead Squats

Workout:
EMOM Backsquat
10 @ 95lbs

20 minute AMRAP
3 power cleans @ 45lbs
3 front squats @ 45lbs

[charnleym]

19 October 2015 Morning Workout

Warm Up:
1400m row
20 walking lunges
10 ab mat sit ups
20 back squats @ 35lbs
20 kettle bell swings @ 25lbs

Workout:
20 thrusters @ 35lbs
20 sumo deadlift high pulls @ 35lbs
20 jerks @ 35lbs
20 overhead squats
20 front squats @ 35lbs
30 burpees
10 assisted pullups

[charnleym]

20 October 2015 Morning Workout

Warm Up:
5 mins skipping
20 overhead lunges @ 10lbs
10 overpasses
10 good mornings
10 GHD sit ups
20 kettlebell swings @ 25lbs

Workout:
3 rounds:
400m row
20 kettlebell swings @ 25lbs
12 assisted pull ups
2 kettlebell swings @ 35lbs

*************
10 back squats @ 55lbs
10 back squats @ 65lbs
10 back squats @ 75lbs

*************
3 rounds:
20 ab mat sit ups with 14lb med ball
20 back extensions

[charnleym]

21 October 2015 Evening Workout

Warm Up:
600m row
10 ab mat sit ups w/ 14lb med ball
10 assisted pull ups
10 push ups
10 pass throughs
10 lunges

Workout:
AMRAP 10:
10 Power Cleans @ 35lbs
20 Wall Balls @ 14lbs
60 SUs

2. Strength
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat (@55lbs)

3. Gymnastics
EMOMx5: 10 Burpees (total of 50 - woot! burpees suck)

[charnleym]

22 October 2015 Morning Workout

Warm Up:
600m row
10 ab mat sit ups w/ 14lb med ball
10 assisted pull ups
10 push ups
10 pass throughs
10 lunges

Workout:

500m row for time (2:02 down from 2:09)
1 RM deadlift - 175lbs...did not increase

Tired today, not feeling strong - had a flu shot yesterday and worked out at 5:30, then again this morning at 6am...cold all night...hope I'm not getting sick.

[charnleym]

26 October 2015 Morning Workout

Warm Up:
600m row
10 ab mat sit ups w/ 20lb med ball
10 assisted pull ups
10 push ups
10 pass thrus
10 lunges

Workout:
6 round of:
1 min row
1 min burpees
1 min SUs
1 min rest

3x2 power cleans @ 65lbs

[charnleym]

27 October Morning Workout

2 mins skipping
10 GHD sit ups
10 assisted pull ups
10 lunges
10 squats
25 kettle bell swings @ 25lbs

Workout:
3 rounds of:
5 assisted pull ups
10 squat cleans @ 45lbs
20 box jumps

assisted pull ups: 7-6-5-4-3-2-1

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