Thursday, March 29, 2007

16 kg overhead


Although I have push pressed the 36 before, I've never really incorporated it into my press WO until today.

7:15 KB clean, press

Warm up

40 2 hand swings w/26 1 min. on, 1 min. rest x 2 sets = 4 min,
10 2 hand swing, 20 trans., 10 2 hand swing, 1 min on 1 min. rest x 2 set = 4 min.
10 L, 10 R 10 L, 10 R 1 hand swings, 1 min. on 1 min. rest x 2 sets = 4 min.

Total warm up 12 min.

Work sets

#1 16 clean, press transfer w/26 , 1.5 min. on 1 min, rest

#2 8 clean, press L, trans., 8 clean press R w/26 , 1 min. on 1 min. rest

#3 10 clean, press transfer w/36, 1 min. on 1 min. rest

#4 10 double clean, double clean, double press w/26's, 1 min. on, 1 min. rest

These 4 sets done in this order, one full rotation = 8.5 min. including rest. 3 rotations x 8.5 min. = 25.5 min. total

Repeat set #1 x 3 = 7.5 min.

Bottoms-up cleans w/26 10 L, 10 R 10 L,10R, 2 min. on 1 min. rest x 3 sets = 8 min.

Total workout 53 min.

Thursday AM weight 126.8
7:15am KB
7:00pm Bikram yoga

Menu

coffee w/ cream 60 cal.
11:30 oats/milk/sliced raw almonds, 150, 35, 90 cal.
11:45 prunes (5) 100 cal.
2:30 apple 100 cal.
3:00 broccoli, red cabbage, carrot, grapes, dried cranberries,low cal dress. 400 cal.
3:00 tuna w/1 tbl. mayo 250 cal.
3:45 grilled salmon fillet (6 oz) 300 cal.
4:00 ice cream ( a few bites!) 80 cal.
8:45 yogurt? 240 cal. (+ 2tbl. sliced raw almonds 90 cal.)

Total calories 1565 (as of 4:30 pm not including yogurt) Update; 1895 total

Still no car, so I have to go to 7 pm yoga, I hate that! So I ate all of my food already, except a yogurt after class. I am so in the habit of not eating after 6pm (totally not a problem at at for me to do), but I can't eat alot before yoga, (at least 2 hrs.), so I have to eat early or late.

Tomorrow's Friday! Life is good.

4 comments:

Franz Snideman said...

Great job Tracy with the 16kg :)

Tracy said...

Thanks Franz. I'll never catch up to Yoana though, good thing there's no competition!

Royce said...

Nice job! That is no joke!

I like your ink too, way cool. I'll post a pic of the one I'm having done tommorrow.

Tracy said...

WOO HOO, Love art work!