2/19/2011

I was sore in my upper back and shoulders today. I slept 7 1/2 hours and I felt decent once I warmed up. The workout today was pretty fun. It was as follows:

Power Clean and Push-Press

2 x 2 115 lb

2x 2 135 lb

3 x 2 x 2 155 lb

3 sets of:
3 Muscle Cleans - 95 lb

6 Press - 95 lb

12 GHD Sit-ups

3 sets of:
3 Drop Cleans - 65 lb
6 Jerk Balance - 95 lb
12 - Reverse hyper ext.

3 sets of:
8 - push-ups
8 - ring pullups
8 - skin the cats
8 - ab wheel roll outs

then:

snatch pulls from blocks 3/3/3 - 115, 135, 135
clean pulls from blocks 1/1/1/ - 185, 205, 205

Cluster all pulls with 10 sec. rest between reps.

This was a good workout. I'm sorry the spacing is all messed up, I copied and pasted this from my gym's website. I'll type them myself in the future. Anyway, my upper back and shoulders were hugely pumped up after this workout. I was very tired by the end. I did much better on the skin the cats today (I just learned them this week). I'm one week into this 6 week phase and at the start of week 3 I'll be starting intense track workouts. I'm going to attempt to incorporate more metcon in next week to see how I can balance it out. This week was a great way to transition back into training after my active recovery week and I'm excited for Monday.

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, 1 Slice WW Bread (430 Cal, 19g F, 24g C, 48g P)

Meal 4 - 2 Cups Broccoli, 1 Chicken Breast (400 Cal, 12g F, 18g C, 46g P)

Meal 5 - 2 Cups Broccoli, 1 Chicken Breast (400 Cal, 12g F, 18g C, 46g P)

Meal 6 - 1 Chicken Breast (360 Cal, 8g F, 0g C, 39g P)

Daily Total (medium carb): 2315 Cal, 76.5g F, 138.5g C, 231g P