Tuesday, July 10, 2007
clean press clean squat
Mark thought I said "balls", when I actually said "twelves", you'll hear it!
7:45am KB clean, press, clean, squat
40 2 hand swings w/12kg, 1 min. on, 1 min. rest x 5 sets = 10 min.
#1 w/16kg clean press L, trans, clean press R, trans, clean squat L, trans, clean squat R, 5/5, 5/5, 2 min. on, 1 min. rest
#2 w/2 12kg's dbl clean press, dbl clean squat 6/6, 1 min. on 1 min. rest
I alternated these 2 sets 6 x each for a total of 12 sets. Each rotation took 5 min. to complete, 6 x 5 = 30 min. total (video demonstrates partial sets of both)
#3 dbl. swing, dbl clean, dbl clean press, repeat 6/6, 1 min on, 1 min rest x 5 sets = 10 min. total
80 2 hand swings w/12kg, 2 min on, 1 min. rest x 2 sets = 6 min.
Total workout 56 min.
I'm still working out the bugs, in my head, regarding my plan for the next 3 months' workouts. Thursday will be a endurance snatch w/12kg and Saturday Max vo2 snatch w/16kg. That's why I did my clean/press/squat workout today. Even though squats keep me "thick" around my middle, I really dig thicker legs, especially my hamstrings so I'll take the trade-off for now.
Tuesday AM weight 130.8 12 noon weight 129.2, 18.3% BF
7:45 am KB
5-7:00 coffee w/cream 35 cal.
10:20 oats/sugar (1 tbl.) 200 cal.
10:50 celery/raisins 40 cal.
11:30 coffee w/cream 15 cal.
12:30 green soup w/chicken and black beans 420 cal.
3:00 2 red vines 60 cal.
4:15 Hagen Daaz Carmel Cone ice cream, 1 serving 320 cal. (yes, 1 serv.!)
5:30 spinach salad w/anchovy dressing, heirloom tomatoes, yellow bell, 1 can tuna, capers and green olives 450 cal.
Total calories 1540
Well, I tried one serving of ice cream, and it was relatively painfuless. I think being aware of smaller portions and my new attitude of being grateful for the "little things" is helping, although, today, my soup and salad portions were my usual extra large sizes. Looking back, I would of rather had 350 cal. worth of yogurt, but hindsight is 20/20, I'll try and remember that next time.
It's been a week since I implemented my new plan, and my weight is lower this week than last (on average). I confess that I just, today, got my new food journal, and I'm pretty excited about it. I splurged on a large one with "faux" leather cover, it really looks official!
Contemplating on getting up extra early to make my meals for the 12 hour day at work tomorrow or doing it this evening, probably a little of both. Either way it will get done, and I've actually scheduled meal breaks tomorrow.