Wednesday, June 13, 2007
Light/Medium Two KB swings.
Well, you can't go heavy and hard all the time! I never know exactly what my workout is going to be, but Wednesday is a clean press / squat day, and after my 10 min. 2 hand swing warm up I was going to go right into double swings w/12kg's but I deccided to start with the 8kg's to warm up my form for the 12kg's.
I changed my form for double swings to a wider stance for 2 reasons, first, to be able to fit the 2 bells between my legs easier, and second, I was going to use the wider stance for my clean/squat to try and get some meat on my butt! My legs respond quickly to squats but I really need an ass! So Mark suggested widening my stance. My inner thighs should be sore tomorrow.
Inspired by my snatch workout on Sat. when I used the 12kg, and then the 16kg, noticing how the combination of the 2 helped keep my form strong, after the 1st set of double swings w/8kg's I decided to keep that set as my first of 4 combination sets. It's still hard for me to double swings the 12kg's for 1 full min. so when I switched weights I shortened the set to 30 sec.
7:15am KB double swings, clean press, squats
40 2 hand swings w/12kg, 1 min. on 1 min. rest x 5 sets - 10 min.
40 double swings w/8kg's, 1 min. on
1 min rest
20 double swings w/12kg's 30 sec. on
30 sec. rest
14 double clean press w/12 kg's 1 min. on
1 min. rest
6 double clean squat w 12kg's, 30 sec. on
30 sec. rest
All 4 sets took 6 min. to complete x 8 rotations = 48 min.
Total workout 58 min.
I taped the video to show praticing form with a lighter weight first and then going to the heavier weight, it wasn't an actual set from my workout, but could be in the near future, maybe 20/20.
Wednesday AM weight 130.4
7:15am KB doubles
coffee w/cream 70 cal.
11:00 lg carrot w/PNB 100 cal.
1:30 cabbage slaw w/curry dresing and 5oz chicken 350 + 250 cal.
3:15 1 cup yogurt w/triscuts (4) 260 cal. & 2 prunes 40 cal.
5:45 chili pepper stew w ground beef 5oz. 400 cal.
Misc. 200 cal.
Total calories 1670
I switched a recent favorite, PNB on sprouted wheat bread w/raisins and alfalfa sprouts for a large carrot w/1tbl PNB, potentially yucky, but actually not bad! My salads are still enormous and same with my serving of stew/soup. But most foods are clean, healthy, organic and always prepared by me!
Life is good.