Saturday, October 6, 2007

Two handed swing uphill weight ladder

6:freakin 15am KB heavy 2 hand workout

Warm up

40 2 hand swings w/12kg x 4 sets, 1 min on, 1 min rest = 8 min.

Work sets

#1 80 2 hand swings w/16kg, 2 min on,
1 min. rest
#2 2 hand swings, 10 w/16kg, 10 w/20kg, 10 w/16kg, 10 24kg, 1 min. on
1 min. rest
#3 80 transfers w/16kg, 2 min. on,
1 min. rest

I rotated these 3 sets in this order 5 x. All three sets took 8 min to complete x 5 = 40 min.

Total workout 48 min.

Video demonstrates set #2 (3rd rotation). Last week I did an uphill ladder w/10 reps per weight, but resting 15 sec. between each increment of weight. This week I did my ladder, increasing/decreasing the weight with no rest and then alternating the ladder set with 2 min swing sets.

Saturday AM weight 126.6
6:15 KB
9:00am & 1:30pm demo swings (40 min. total)


coffee/cream 80 cal.
carrots/celery raisins/PNB 350 cal.
jujube fruit 40 cal.
donut (lg) 400 cal. (the stinkin thing was FREE @ work)
mexican candy 4000 cal. (damn...I threw the rest away)
soup w/chicken and black beans 450 cal.

Total 1720

As I was adding up the days calories in my head....after the candy, before the soup....I kept reassuring myself that I was still within my range....and then it hit me.....but how did I do, for myself, nutritionally? My focus has been on calories and not nutrition!

I need to nourish my body, I've got a pretty serious training test coming up and I'm not doing myself any favors with empty calories. There's nothing wrong with sugar and sweets in, I HATE this but, moderation!

Good food, good food, good food.

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