I'm Baack

I'm currently on sensory overload after getting back from the RKC this weekend! The weekend was a life changing event for many and that left me, personally, full of self reflection. So many people and students helped change my own course (in life) and it will take me a few days to sort some of it out. So much to share but I also want to include pictures and that will take some time, hopefully by the end of this weekend, with Mark's help I can get that done. In the meantime, his blog (rifs blog) has quite a few pics.

But my training has reaped the benefit of this weekend by being inspired to fine tune my form. I've always been proud of my form, but there's nothing like spending 3 days watching students improving their form that will motivate you to improve yours!

Monday
9:00am KB snatch w/12kg

Warm up

40 2 hand swings , 1 min. on, 1 min. rest x 3 sets = 6 min.
40 transfers, 1 min. on, 1 min. rest x 2 sets = 4 min.
16 snatch, transfer, 1 min. on, 1 min. rest x 1 set = 2 min.

Total 12 min.

Work sets

30 sec., snatch L, 30 sec. rest, 30 sec., snatch R, 30 sec. rest
total time 2 min. per set

Set
#1, 16 L, 17 R
#2, 17 L, 17 R
#3, 17 L, 17 R
#4, 17 L, 17 R
#5, 17 L, 18 R

5 sets x 2 min. = 10 min. 170 snatches

#6
36 snatch, transfers, 2 min. on 1 min. rest

#7
30 sec. snatch, 8 L, 1 trans., 8 R (15 secs. each side), 1 min. rest

I alternated sets #6 & #7 x5. Both sets took 4.5 min to complete x 5 = 22.5 min. total

40 2 hand swings 1 min. on 1 min. rest x 3 sets = 6 min.

Total workout 50.5 min.
Total snatches 186

All sets performed with new and improved form, I hope to have some video soon. I actually dropped the bell on a transfer because the hip snap was so powerful the bell just flew out of my hand before I could catch it with the other!

I'm skipping yoga this morning to practice TGU's and presses!

Monday AM weight 129.8 (ouch!)
9:00am KB
5:15pm Bikram yoga

Menu

6:30am coffee w/cream
8:30 apple 120 cal.
11:30 steel cut oats w/1/2c. milk, 2 t. sugar 260 cal.
12:30 lg. chili pepper soup w/6oz. ground beef 550 cal.
3:30 decaf espresso/coffee w/cream 100 cal.
7:15 yogurt and sliced almonds 340 cal.
Misc. prunes throughout the day 120 cal.

Total calories 1530

I had to force myself weigh in Monday morning. I decided to pratice what I preach and just face the truth head on, after all, the number is just data. To be honest I was just grateful it was not 130lbs. (or over), close, but not over! I ended up succumbing to the free M&M's (big time, Karen knows the whole story!) in the hospitality room Sat. night and paid the price. That combined with time changes and workout changes will take a few days for me to level things out. I'm going to take advantage of the extra weight to practice some strength moves this morning, but it will take me the better part of a week to get back down, slowly.

Life is good.