Snatch WO

One of the hardest things about working out in your own garage is that's it's stinking COLD! It never gets warm out there from Oct thru April. I used to walk for 20-30 min beforehand to get my old body to warm up, but nothing works better than a hot bath for 10 min. That's what Mark started doing and it works wonderfully. I was actually sweating my ass off about 20 min into my WO. Felt good!

Since my yoga schedule has been so screwed up I haven't made it to class more than 2x a week. And I always overstretch, especially my hamstrings. Physically I have recovered from my cold, I feel great, so I was really looking forward to doing my snatch WO. But after my warm up I felt a little pulling behind my right thigh (from overstretching in yoga) and I knew I would have to combine my snatches with alot of swings and be careful not to push too hard.

Here's what I did;

7:00am KB w/26

Warm up

40 2 hand swings, 1 min on 1 min rest x 3 sets = 6 min.
30 L, 30 R 1 hand swings, switching every 10 reps. 1.5 min on 1 min. rest x 2 sets = 5 min.

Work sets

#1

1 swing, 1 snatch 1 trans, 11 L, 11 R = 2 min. on 1 min. rest

#2
1 snatch, 2 trans., 10 L, 10 R = 2 min. on 1min. rest

#3
1 snatch, 1 trans., 12 L, 12 R = 2 min. on 1 min. rest

I alternated these 3 sets in this order 4 times adding in 1 repeat of #1 at the end of the WO. So 13 sets = 3 min. each (including rest period) = 39 min.

Total WO time 50 min.

AM weight 128.8

Thurs. menu

5-9:00 coffee w/cream, coffee w/cocoa (1 tbl.=35 cal.) 120 cal.
12:30 large apple 120 cal.
2:00 decaff coffee w/cocoa (2tbl.) 70cal.
2:50 2 prunes 50 cal.
3:00 veg soup w 5oz. chicken, butternut squash puree 350 cal.
5:45 ice cream 60 cal.
6:00 broccoli salad w/tuna (broccoli, carrot, red onion, red grapes, tuna / dressing, 1 1/2 tbl. mayo, 1 tbl silken tofu, red wine vinegar, squeeze of lemon, 1 t. sugar) 350 cal.
6:15 1/2 large pear 60 cal.

Total calories 1180

I can feel my attitude about food shifting lately. Thurs. was a good day.