Thursday, February 8, 2007
Clean, Press, Squat
This video was recorded 2 hours after my actual workout, that's why I look and move like I'm exhausted (I am!) In this workout I kicked my own ass! Here's what I did:
9:30 KB clean, press, squat
Warm up sets w/26
40 2 hand swings 1 min. on 1 mni. rest x 3 sets = 6 min.
40 transfers 1 min. on 1 min. rest x 3 sets = 6 min.
Total warm up 12 min.
Work sets w/26
8 clean, press, squat L, trans., 8 clean, press, squat, R 2 min. on 1 min. rest
(the video shows 1/2 of this set)
16 clean, press, trans., 1 min. on 1 min. rest
18 clean, press, squat, trans., 2 min. on, 1 min. off
16 clean, press, trans. 1 min. on 1 min. rest (same as set #2)
All 4 of these sets took 10 min. to complete (rest included) in this order repeated 4 x = 40 min. total
20, one hand swing, clean, press, trans., 2 min. on 1 min off x 2 sets = 5 min.
Total workout time 57 min.My shoulder feels great today, and my presses felt stronger than ever. I really like adding the squats into my workouts and will keep them included with my presses on Thursdays. My shoulders got such a great workout they feel like they're on "lock down" right now, cool!
I went to Vinyasa yoga yesterday morning apprehensively because of my shoulder. The injury became the worst after overdoing it in a power yoga class, specifically in the "high plank to low plank" move. Guess what the featured move was? Yep, "high plank to low plank"! So I very slowly and very carefully got a chance to pratice that move correctly over and over. It acted as rehab that way. I got up this morning and didn't notice any pain at all in my shoulder. Same with my workout, it didn't bother me at all. Still cautious though.
AM weight 126.0
coffee w/cream 85 cal., cocoa 40 cal.
oatmeal w/1/4 c. 1/2 & 1/2, 2 tsp. sugar 320 cal.
apple 120 cal.
coffee w/ 1/2 &1/2 70 cal.
pea soup w/ham, squash and leftover roasted veggies 350 cal.
prunes, PNB, (4) 180 cal.
apple 120 cal.
almonds (5) 50 cal.
salmon, 10oz. 500 cal.
small ceaser cabbage and celery salad w/ 2tsp. parm cheese. 200 cal.
Total calories 1835
I weighed light this morning so I could afford a few more calories today. I chose to use those cals. on my salmon. Everything I ate today was good, clean and nutritious, I'll be curious to see how that affects my weight tomorrow.
Today was a great day.