May 18, 2009

Mondays workout

stacked clean and press ladders

16+16(1,2,3)x5

press ladder went really well i started the ladders at 4:10 and finished them at 5:00.

i was able to handle the kettlebell with proper form the clean to the press trying to push the kettlebell with max tension. it felt good at no time was i maxed out rest periods in between ladders was anywhere from 3 minutes to five minutes it was alot of volumeand very effective with trying to improve both my clean and press. After i finished the press ladders i had to take care of my daughter so i used it as recovery time i had no choice.  

I was fresh to some degree for my next workout witch was snatch weight ladder. i loved this. i did as follows set the gymboss at 30 minutes and went to work. i snatched a 16kg bell once with my left hand then   switched hands snatch and snatched it on the right hand.  Then i snatch 24kg bell left then right hand, put that down and snatched 32kg bell left then right hand. i worked in the manner until i hit 5 reps with each bell. my snatch is improving and at five reps with the 32kg bell my form was breaking down. after that i started at the 16kg bell again and work my way back up,reaching 5 reps with the 24kg bell in the alloted time. if my math is right i hit 170 snatches between the three bells in 30 minutes. great workout i was pretty taxed after that one thanks adam.

then i did the 5 minute clean test with a 32kg bell. that was tough i need alot of work in this area especially on the left side i held what i consider good form throughout the five min. i also rotated hands and finished with 36 cleans in five minutes. This was a great workout adam. thanks 

adam i have a few questions do you want me to follow the etk warm up routine before each workout, and do you have any helpful hints for post workouts. thanks

food diary today

3 raw eggs, raw yogurt, raw kefir, protein powder, and cream yogurt mixed into a shake for breakfast. then i had a bowl of oatmeal with raw butter, cocnut oil, rasins and walnuts.

lunch was 20 almonds. 

pre workout snack was more cream yogurt with berries.

postworkout dinner 8oz of kefir and a pemmican bar from us wellness meat 20 grams of protein. great day today looking forward to tomm workout. adam for tomm workout you said to do get ups for 10 minutes do one left and one right rest for several seconds . work with this pattern for a minute block, does that mean each get up should take me about a minute per side and i should really focus on tecnique and tension. thanks adam