18 fast snatches in the first 30 seconds, then swithing to a 10 snatch per 30 sec speed. Total 1 min set. (That's my favorite cat in the background noise! She knows to stay out of the way!)
7:15 KB snatch
40 2 hand swing w/12kg, 1 min. on 1 min. rest x 3 sets = 6 min.
40 transfers w/12kg, 1 min. on 1 min. rest x 3 sets = 6 min.
12 min. total
32 snatch, transfer w/12kg, 2 min. on
1 min. rest
10 L, 10 R, 10 L, 10 R snatches w/12kg 2 min. on (10 snatch per 30 sec speed)
1 min. rest
40 2 hand swings w/16kg, 1 min. on
1 min. rest
All three sets took 8 min. to complete x 6 rotations = 48 min.
40 2 hand swings w/16kg, 1 min on , 1 min. rest x 3 sets = 6 min.
Total workout 66 min.
I miscalculated the time of the work sets and ending up training 6 min. longer, so wonder I was tired!
The video shows a set demonstrating the first 30 sec snatches as fast as I could go and then switching to a slower speed of 10 snatches per 30 secs., which replicated one of the sets in this workout. I think next week this exact set (video)) will be part of my work sets, switching sides every other set.
Monday AM weight 127.6
7:15 KB snatches
5:15pm Bikram yoga
4:00-9am coffee w/cream
10:30 oats w/milk and sugar 225 cal.
11:30 chili pepper soup w/squash and beef (4oz) 450 cal.
11:50 chocolate sucker 70 cal.
2:30 apple 80 cal.
3:15 broccoli salad w/ grapes, tuna & mayo 480 cal.
7:15 yogurt (1 1/2c.) w/sliced almonds (2tbl.) 380 cal.
Total calories 1825
I got hungry early, so I started eating at 10:30am, it was fine because I needed to gauge my food carefully for 5:15pm yoga class. Normally I wouldn't have eaten raw broccoli 2 hours berfore class, but I took my youngest son on his first "mountain" driving lesson (2:30) to Santa Cruz and took my lunch with me to eat in the car. But I couldn't really relax enough to eat until the trip home. He did great!
One of the only pluses to taking Bikram yoga at night is that I wake up the next morning 1 pound lighter, oh, if only for a day!
Tuesday AM weight 126.4
2:30 1 hour walk
coffee w/cream, cocoa 140 cal.
11:30 prunes/peanuts 180 cal.
12:30 spinach salad w/grilled salmon (7oz) 650 cal.
2:00 meatloaf w/roasted baby beets 200 cal.
4:30 chili pepper stew w/beef (5oz) 450 ca.
misc. candy throughout the day 120 cal.
Total calories 1740
I needed to roast some garlic so I took advantage of a cold day to use my oven and roast butternut squash and baby beets as well as making a meatloaf. I wasn't really hungry for the meatloaf, but who can resist the "end pieces"?
I shopped early for fresh food and spent the morning cooking. When I was leaving Whole Foods with my beautiful red and golden baby beets (the greens are actually my favorite part!) and wild salmon I couldn't help but feel, again, how glorious life is and how lucky I am. Life is full of glorious fresh, healthy food. Feed yourself, body and soul.