3/1/2011

I got just under 6 hours of sleep. This was not enough, but I was in a bit of an adverse situation. I typically get much more, hopefully I'll make up on sleep tonight. My chest was definitely sore after yesterday, but overall I felt really good in the gym this morning. Today was a lot of technique work, but it ended up being very taxing at the end of everything.

Static Pull-ups @ 60 seconds rest. 1,2,3,...10.

Snatch from Blocks 3 x 3 (95 lb)
Clean from Blocks then 1 Hang Clean 3 x 1+1 (165,175,185 lb)
Snatch Balance 6 x 1 (95,95,115,115,95,95) - this was purely technique work.
Muscle Snatch 8 x 3 (45 lb bar) - this was also purely technique work.

Then 5 super-sets with an 85 lb bar and complete rest between sets:
Bent-over rows x 10
Barbell curls x 10
Skull-crushers x 10

The effort on this portion of the workout was insane. The last 2 sets of skull crushers were extremely intense. I got a huge pump for this super-set.

Then I waited about 5 minutes and did:

Every minute on the minute for 10 minutes:
Burpees
53 lb KB Swing

This workout was great. I felt decent and I was really exhausted by the end of everything. I'm upping my carbohydrates post-workout. I feel I need it. Especially with the addition of track workouts (finally) starting tomorrow.

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, 3 Slices WW Bread, 1/2 Banana, 1 cup FF milk (Total: 755 Cal, 25g F, 101g C, 53g P)

Meal 3 - 6 oz Steak, 1 Slice WW Bread (480 Cal, 18g F, 24g C, 52g P)

Meal 4 - 2 Cups Broccoli, 1 Chicken Breast,1 Slice WW Bread, 1 cup FF milk (610 Cal, 18g F, 55g C, 58g P)

Meal 5 - 1 Chicken Breast, 2 Slices WW Bread, 1 cup FF milk (620 Cal, 18g F, 61g C, 60g P)

Daily Total (high carb): 2645 Cal, 85.5g F, 255.5g C, 233g P