2/15/2011

I felt decent after the week of active recovery. I did feel a little nervous because of all the weird food I ate over the last week, but I felt alright once the workout started. Today I'm starting a new 6 week phase focused on the Olympic lifts and Overhead Squats. I want to PR in all of these over the next six weeks; using this programming I'm sure I will. I'm also going to be doing two running intervals sessions a week and fast WODs after most of my lifting. After these six weeks I'm going to transition into RxD seal-fit workouts. Today's workout was as follows:

Power snatch - 3 x 3 @ 60% (80 lb), 3 x 3 @65% (90 lb) (of 1 RM snatch)
Clean & jerk - 3 @ 60% (125 lb), 3 @ 70%, 2 x 3 @75% (145 lb), 2 x 3 @ 80% (155 lb)
Overhead squat - 1/1/1 (135,145 (missed), 145)
Front squat - 1/1/1 (245, 255, 255)
Back squat - 1/1/1 (275, 285, 295)

5 minute rest then: Plyo work (explosive)

Super set 1:
Pogo jump 3 x 10
box jump 3 x 10
Med ball twist 3 x 10

Super set 2:
Split jump 2 x 4
Scissor jump 2 x 4
High knees 3 x 10

The weights were on the light side today. It felt good to get back into the gym and do some dynamic moves. I'm going to ease back into training and not do too much too soon and get burnt out. My overhead squat is terrible; essentially embarrassing. This is what I want to improve most. The plyo work at the end got my heart rate up and was a nice way to to end the session. Overall a good day; I'm looking forward to tomorrow's workout.

Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)

Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)

Meal 3 - 1 Chicken Breast, 2 Slices WW Bread, 1 tbsp Peanut Butter (660 Cal, 18g F, 52g C, 60g P)

Meal 4 - 2 Cups Broccoli, 6 oz Steak (450 Cal, 18g F, 18gC, 54g P)

Meal 5 - Whey Protein, Flax, Fiber (150 Cal, 6.5g F, 1g C, 24g P)

Daily Total (Medium Carb): 1985 Cal, 68g F, 149.5g C, 190g P