Double cleans, double squats (double workout, Wed. & Thurs.)

Thursday 11:45 KB

Warm up

5 sets, 1 min. on, 1 min. rest, swing combos w/12kg = 10 min. ( 2 hand & 1 hand)

Work sets

#1
10 double clean, press, 10 dbl cl squat, 1.5 min on 1 min. rest

#2
5 dbl cl press, 5 dbl cl squat, 45 sec. on 45 sec rest

I alternated these 2 sets 4 x. both sets took 4 min. to complete x 4 = 16 min.

I'm desprately fighting a summer cold and set #1 was just too much, so I dropped it down to set #2 (video shows my workout at this point). I was strong enough to do the 10 dbl. clean, presses, and I was strong enough to squat, it was holding the bells in the clean position during the squats that got me!

4 sets of #2 = 6 min.

#3
8 bottoms up clean, clean press L, 8 bu cl, cl pr R w/one 12kg, 2 min. on 1 min. rest x 4 sets = 12 min.

#4
5 sets of misc. swings w/ one 12kg (same as warm up) 1 min. on 1 min. rest = 10 min.

Total workout 52 min.

Thursday AM weight 128.8
11:45 KB
7:00 yoga

Menu

coffee w/cream 80 cal.
10:00 1 lb grapes 240 cal.
1:30 3 lg celery stalks, 2 tbl PNB, 1/4 c. raisins 330 cal.
2:00 yogurt w/fiber 200 cal.
3:45 sandwich, 1 bread, pesto, lg tomato, sprouts, 2 oz. chicken 300 cal.
4:00 1 lb grapes, 3 oz. cheese 540 cal.

Total calories 1890

I knew when I bought the stinkin grapes at the Flea Market this morning that I would eat them all, I just didn't know I would eat them all in one day! Oh well, they're gone now, yum, yum

Wednesday 7:00am 30 min KB

80 2 hand swings w/12kg, 2 min. on, 1 min. rest
40 2 hand swings w/16kg, 1 min. on, 1 min. rest
20 2 hand siwngs w/20kg, 30 sec. on, 30 sec. rest

I alternated these 3 sets 5 x. All three sets took 6 min. to complete x 5 = 30 min. total.

Wednesday AM weight 129.2
6:45 KB

Menu

coffee w/cream 80 cal.
11:00 spinach salad w/fresh tomatoes, tuna and anchovy/lemon dressing 500 cal.
1:00 10 small plums 300 cal. (30 cal. ea?)
3:00 yogurt / fiber 210 cal.
5:45 veg soup w/black beans and squash 250 cal.
6:00 3 small Hershey chocs. w/2t. PNB, raisins 200 cal.

Total calories 1540

A co-worker brought in free plums from their tree. My 2 weakness, free food and fresh home grown food, lol. I had to eat them!

Life is good.