Tuesday, 11/27/12

Today was a bit of an anomaly. I don't usually go into the gym on Tuesdays, but due to skipping yesterday to recover, I went in today. We worked on power cleans and jerk movements today; I was unhappy with the weight, since I used to clean much more than this. But I guess I have to cut myself a little bit of slack... I haven't practiced the PC for quite a while, so the drop is to be expected.

There's a nasty mental block I keep hitting at around the 90 pound mark when it comes to the power clean; I get the entire high-pull and hang clean part of the movement in, but I've been having trouble getting under the bar and sticking the landing. Since I can frontsquat over 145, the catch itself is completely doable, which means my inability to do so is entirely psychological. We worked on it a bit with squat cleans and lots of reps at a manageable weight. Hopefully that hurdle will fall soon.

Weight: 125 pounds.

Challenges:
[x] 2 core sets
[x] bike to PD
[x] PD (see below)

Warm Up with Bike to Gym/ 500m Row +
2x15 One-and-a-Half Air Squat +
2x5 Jump Squat +
2x10 Goblet Squat @ 36#
Then
Work Up to Heavy Clean & Jerk +
10x3 Clean & Jerk @ 75-80% of 1RM
OR
5x2 Clean & Jerk @ 75-80% of 1RM
Rest 60 seconds between sets
Then
10x Push Press @ 2x20# DBs +
100m Sprint on SkiERG
Rest 90 seconds
Four Rounds
Then
"Cool Down"

Daily Diet:

280 [37] -- Shake (1.5 milk-- 140, protein powder-- 140)
150 [  8] -- Latte (1 cup milk-- 90, coffee-- 60]
  90         -- Apple
  20         -- Green tea (with WoW)
250         -- PBJ (PB- 100, Jelly- 50, Bread- 100)
    4         -- Diet Coke (1 can)

470 [45] -- High-Protein Almond Mocha Smoothie
   20        -- Green tea (with Walking Dead episode)
   20        -- Green tea (while waiting for mom and watching walking dead)
   20        -- Green tea (post-writing)
   10        -- Diet Mountain Dew
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1330 calories,  >90g protein