Tuesday, July 19, 2011: Week 3, Workout 12

10:30 AM

Warmup:
3:00 row, easy
mobility
Burgener warmup

Strength:
A. Mid-hand snatch high pull + mid-hang muscle snatch x2+2x3, rest 1:00
-75
B. Clean & Jerk, 1:00 rest
-60%x2x3-141
-65%x2x2-153
-70%x1x3-165

Secondary work:
3 sets of:
A1. GHR from hip back ext x 10, no rest
A2. 10 Sandbag half moons, 20% of BW, 40#, rest :30

Daily Report:

• Body: good
• Sleep: 8hrs, decent
• Nutrition: good, PreWO: 6g BCAA's, PWO: 6g BCAA's, 2g MSM, 2g Glutamine. Decided to track my food intake for a week to hit 3000-3500 kcals/day (I think I don't eat enough) with 40%P, 35%F, 25%C. This boils down to 300g protein, 116g fat, 188g carbs. I am definitely going to have to eat some starchier carbohydrate sources and have 4 meals per day to hit these numbers. FOOD LOG
• Notes: Good day of training. C&J felt strong with smooth transitions and solid landings. Had a couple shaky landings towards the end that I attribute to the rest times.