Sunday, January 27, 2013

01/21/13 - 01/27/13

This week was tough.  I was sore going into Thursday when came by to video tape me for the journal article. I was also nearing the end of the reorientation for week 1 of carb nite. 

I lost 9.5lbs in the 10 days of re-orientation. Cool, I had my carb nite and it was awesome. 
The book talked about the "after glow" of carb nite and I gotta say... it was spot-on!

I was warm, felt almost like I had a elevated temperature... I had a really sound sleep too.

Sunday morning I woke up slightly dehydrated and had a protein/fat breakfast and was right back on track.

I think next week, I want to try roasting up some yams and bringing them with me to NLI so I can get my carb nite on paleo style.  I may also say GFY and get some sweets.  I'll play it by ear. 

This upcoming week, my focus is on making sure my Protein/Fat intake is as close to a 1:1 as possible.
Sunday I was pretty close!

Anyways.. here's my training for the week. 

A: Power Clean + Power Jerk
Heavy 1+2
Results: 125kg

B: EMOM for 12 min
2 hang power @ 70% of part A

C: 8 sets
8 wall ball
20 cals Airdyne
1 min rest
Results: SMOKED!
A: Power Snatch
Heavy double
Results: 90kg

B: 10 sets:
3 power snatches (70% of A) 
15 cals Airdyne
Results: 62kg on snatch. 18:04 finish time

A: Press+Push Press
Heavy 1+3
Results: 90kg

B: 5 rounds for time:
10 Push Press (62)
20 Kettlebell swings (32)
200m run
Results: 14:10
A: Power Clean + Jerk
Heavy 1+1
Results: 135kg

B: 4 rounds for time of:
30 Double unders
8 burpees
8 Kettlebell Snatches (24)
Results: 8:59

C: AMRAP in 10 Min:
5 deadlifts (84)
100m Sprint
Results: somewhere around 10 rounds
A: 3 Rounds for time of:
40 Cal Airdyne
21 Russian KB Swings (32)
12 Burpees
Results:  Sub 13 was goal.  I know I met the goal, but cant remember my time. 

B: 10 sets:
Every 2 min:
45 sec Airdyne
Goal is 200 cals or more
Results: Not even close!

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