7:30am KB snatches w/12kg & 16kg
Warm up
40 2 hand swings w/12kg, 1 min. on, 1 min. rest, x 5 sets = 10 min.
Work sets
#1
1 swing, 1 snatch, 8 L, 1 trans, repeat 8 R, trans., repeat 8 L, trans. repeat 8 R
w/12kg, 2 min. on, 1 min. rest
#2
8 snatch, neg press L, 8 snatch, neg press R, 1 min. on 1 min. rest w/16kg
#3
same as #1
#4
8 snatch, 2 sec. hold at top, downstroke L, repeat R, 1 min. on 1 min rest w/16kg
I alternated these 4 sets in this order 3 times for a total of 12 sets, 192 snatches w/12kg, 192 swings w/12kg, 96 snatches w/ 16kg. All 4 sets took 10 min. to complete x 3 rotations = 30 min.
1 swing, 1 snatch w/12kg 16 L, 1 min. on 1 min. rest
1 swing, 1 snatch w/12kg 16 R, 1 min. on 1 min. rest
I alternated these 2 sets 3 x for a total of 6 sets, 96 swings, 96 snatches, 12 min.
Total workout 52 min.
288 snatches w/12kg
96 snatches w/16 kg
Monday AM weight 128.8
5:15 Bikram yoga
Menu
coffee w/cream 70 cal.
11:30 curry coleslaw w/raisins and chicken (4oz) 600 cal.
prunes (5) 100 cal.
2:00 chili pepper stew w/squash and beef (5oz) 400 cal.
3:30 chocolate sucker 70 cal.
7:15 yogurt w/sliced raw almonds (2tbl.) 395 cal.
Total calories 1635
Tuesday AM weight 128.4
7:30am KB snatch
7:00pm 1 hour walk
Menu
coffee w/cream, cocoa 120 cal.
10:30 broccoli salad w/ grapes 300 cal.
tuna sald w/ mayo 250 cal.
2:30 yogurt shake w/berries and fiber 300 cal.
5:30 seared scallops (80z) w/asparagus 500 cal.
chili pepper stew w/squash 200 cal.
misc. 100 cal.
Total calories 1770
Unfortunately I seared the scallops in olive oil and butter, so I had to add on an additional 100 cal.! 5 large scallops weighed 8 0z. What's up with people that only eat 1 oz of chicken in a meal??? Sometimes when I read other blogs that's what I come accross. One ounce??? I know what that looks like, yes it's more than you would think, but that's starvation! I think if you can't afford to eat at least 2 ounces in a meal then you need to re-evaluate what else you might be doing wrong.
The key to maintinence is to find a way of eating that you can live with the rest of your life.
Life is glorious, not tortuous.
I agree with you Tracy. Finding a way of eating you can live with is the key. No matter how fancy schmancy a certian diet is, if you can't maintain it, it won't last.
ReplyDeleteGreat post!
Great training today Tracy! I'm going to try the neg press with a snatch tomorrow.
ReplyDeleteHere are my thoughts on the Scallops... You have to go for the fat, fat carries flavor. The 100 calories are worth it!
olive oil is *always* worth it! :)Just one PLer's opinion. :)
ReplyDeleteNice workout.
Franz, I love the food I eat! I can eat it the rest of my life, and that I know will keep my weight managable and level of health consistant.
ReplyDeleteFawn, When I practice neg presses I concentrate on really "pulling" the weight down. It helps make me stronger in my postitive presses.
ReplyDeleteI never skimp on olive oil or butter! One of the reasons is because when I went to Italy, for some cooking classes, we used sooooo much olive oil, and I ate soooo much good food and I didn't gain any weight! There's something in the oil!
That along with my belief that fats are NOT the problem (with weight loss) keeps my food full of flavor.
Good! I'm glad you aren't one of those people who are afraid of fat... should have known that, we talked food before.
ReplyDeleteDo you make your own mayonnaise? I do, Aaron considers it a health food, ha!
I don't use enough mayo to make it on a regular basis, do you have measurments to make a smal1 amount?
ReplyDeleteBut I am a "chicken stock nazi"! I'm making some right now.