Finally, a Heavy Sweaty Workout!

10:00 KB

Warm up

40 2 hand swings w/26, 1 min. on, 1 min. rest x 3 sets = 6 min
40 trans. w/26, 1 min. on, 1 min. rest x 3 set = 6 min.

Total warm up 12 min.

Work sets

#1 w/36
60 trans., 1.5 min on 1 min. rest

#2 w/36
10 L, 10 R 1 hand swings, transfering on the 10th rep x 3 repeats (60 reps total) 1.5 min. on 1 min. rest

#3 w/44
1 two hand swing, 1 trans L, 1 trans. R, 1 2 hand swing 1 trans. R, 1 trans. L x 12 = 1 min. on 1 min. rest ( I call these "roundabouts") see video to come.

I alternated these 3 sets in this order 5 times. All three sets took 7 min. x 5 = 35 min.

I then repeated set #2, then #1 for an additional 5 min.

40 bottoms up cleans (20 L, 20 R) = 5 min.

Total WO time 57 min.

Monday menu
AM weight 128.0
7:00 45 min. walk

4-8:30 coffee w/cream 85 cal.
9:30 coffee/cocoa 60 cal.
12:30 kale, parsnip,and squash soup w/pot roast 450 cal.
2:30 prunes (5) 100 cal.
2:45 apple 120 cal. (I weighed it! 8oz.)
5:45 cabbage salad w/raisins, curry dressing and chinese pork 3.5oz. 450 cal.
8:00 tea w/honey 20 cal.

Total calories 1285

Sunday was my high calorie day, but I kept the calories around 2500 instead of 3500! I ended up eating 800 cal. worth of almonds yesterday, unplanned, and would not chose to use quite so many cal. on that choice in the future. I was at the Flea Market all day and across from me were people selling fresh nuts by the pound. I finally gave in and bought the smallest bag, 4oz. and ate them all. I did not feel good about that because I wasn't all that hungry, but felt like I couldn't stop as I watched them dissappear one by one. Definitely disappointed in myself about that.

Monday was a great day, a happy day!