01/21/13 - 01/27/13

This week was tough.  I was sore going into Thursday when CF.com 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. 

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Monday:

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!

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Tuesday:

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

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Wednesday:

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

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Thursday:

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

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Friday:

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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