Tuesday, November 29, 2011

Sleep: 10:30PM-6AM (7.5 hrs)

4 eggs w/ evco
few bites of not ripe persimmons…no bueno

large coffee w. coconut cream and cinammon

1 chicken thigh cooked in evoo
3 cups butternut squash w evoo and cinammon

Kill Cliff drink…had it and wanted to try it…eh

Post workout:
Coconut water

Snack before teaching class:
perfect foods almond butter bar

Antioxidant Salad w. steak at Urban Plates (Strawberries, blueberries, candied walnuts, onions, feta cheese, spring mix)


A. Warm up with single leg bounding
(http://www.youtube.com/watch?v=9EGRgqWNeZc) 5 jumps per leg is one
set.  5 sets on each leg.  Rest at least 1 min between legs

B. Power snatch×3; rest 10 seconds bw singles, rest 3 min between sets (~87-92%1rm)
78, 78, 93(f)
Bad day with snatches…forgot i was using the 15kg bar and thought that 90# was feeling really good until I realized it was only 78#. Bumped up the last set to 93# and it was rough. fell on my ass on the 3rd one…failed on all attempts after that.

C. Back squat 8, 6, 4, 8; rest 2 min

D. Weighted chin ups, 5, 5, 4, 3, 3; rest 2 min – ran out of time…will do these tomorrow


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