Saturday, July 7, 2007
16 kg Snatch Holds.
Saturday 2:00pm KB Snatch/holds 16kg
40 2 hand swings w/12kg 1 min. on, 1 min. rest x 3 sets = 6 min.
20/20 1 hand swings w/12kg, 1 min. on 1 min. rest x 2 sets = 4 min.
40 transfers w/16kg, 1 min. on 1 min. rest, x 1 set = 2 min.
10/10, 10/10 1 hnad swings w/16kg, 1 min. on 1 min. rest x 1 set = 2 min.
Total 14 min.
Work sets w/16kg
15/15 snatches, 1 min. 15 sec. on, 1 min., 15 sec. rest x 2 sets = 5 min.
12/12 snatches, 1 min. 15 sec. on, 1 min. 15 sec. rest x 4 sets = 10 min.
10/10 snatches, 1 min. 15 sev. on, 1 min. 15 sec. rest x 4 sets = 10 min.
(video shows the last set)
Total time 25 min., 236 snatches
40 transfers w/16kg, 1 min. on
1 min. rest
10/10, 10/10 1 hand swings w/16kg, 1 min. on,
1 min. rest
x 4 rotations (8 sets) = 16 min.
Total workout 55 min.
My hands are torn up! Even with my hand bands, the volume of heavy snatches is taking it's toll! I think I am going to switch my Max vo2 workout to using the 16kg and then doing an endurance workout w/12kg, instead of the other way around. Also, Im thinking of using the 16kg for my press day, combining press/holds into the workout.
Friday AM weight 129.8 (excellent!) 12 noon weight 128.6 (17.1% BF)
50 min. jog/walk at beach
coffee w/cream 70 cal.
oats / sugar 200 cal.
apricots 50 cal.
esspresso/cream 70 cal.
apple/cabbage slaw w/chicken 400 cal.
carrots, almonds 100 cal.
broccoli salad w/asian dressing and chinese marinated pork 400 cal.
chili/tomato soup w/black beans 200 cal
Total calories 1500
Saturday AM weight 129.4
2:00 KB snatch / holds
7:30pm 1 hour walk
oats/sugar (8:30 am)
rice krispy treats (8?)
brownies (3 lg)
veg soup w/beef (4:00pm)
Total calories LOTS!
Nothing tears up your mouth more that eating over 1/2 dozen rice krispy treats in an hour! I hate to admit these crazy binges, but it is what it is. And what that is, I don't know yet, so in the mean time, I ate all of my crap between 9:30am and 10:30 am, with the exception af 1 brownie after my workout at 3:30pm. I had eaten so much crap that I didn't feel like eating any good food, and I almost didn't, but it really does make you feel better....it helps break the junk food cycle, so I'm glad I did.
Sunday AM weight 131.6 (it could've been worse!)
7:00pm 1 hour walk
4-6:00am coffe w/cream 45 cal.
8:30 oats/sugar 200 cal.
9:30 carrots/almonds/raisins/dried mango 300 cal.
12:30 espresso w/whipped cream 100 cal.
3:00 cherries 50 cal.
3:30 green bean/squash/tomato salad w/sherry/shallot vinaigrette 250 cal.
5:00 yogurt, triscut (2) 210 cal.
skirt steak 2oz. 100 cal.
Total calories 1255
I didn't feel hungry today and I was able to keep my calories low. My portions were smaller this week 80% of the time, I feel that was a success...it actually felt better (mentally).
Life is better than ever.