Rest Does a Body Good

I didn't workout this week until Wednesday. That means I had not worked out since Saturday. It was my birthday Monday and I was naughty food wise. Jess took us out for dinner to the Melting Pot. Tuesday I woke up feeling crappy from eating off the grid and did not sleep well at all.  I felt awful.

So Wednesday, I got my butt in gear and ate as clean as I could. I did a snatch workout Wednesday night before bed. I sleep better with night workouts. Today I ate pretty clean again with exception of half a beer with dinner.  Wednesday, my Indian Clubs arrived. They are the 1 pound ones. They came with a dvd which is pretty helpful. I did about 15-20 minutes of work with them on Wednesday and about 5 minutes today. I'm a little sore from using them yesterday for first time. But they are supposed to be used daily. I really like them and can see they will be of great benefit to me. They were part of my birthday present from Jess.

My 1 pound Indian Clubs

I had to eliminate the oatmeal and wheat bran I was eating as they were wreaking havoc with my system. I broke out in a rash and felt incredibly flushed. As soon as I stopped eating it - a few days later after it was out of my system, I felt a ton better. As much as I love the oatmeal it is not something my body can stand. So I had to modify my daily breakfast.

Here is the rundown for my two workouts this week so far:
*I did snatch the 16kg for two sets. My strength is improving so I am very happy about that!
I bought some hand grippers to work on my hand and wrist strength and I can tell it is helping.

Wednesday Snatches

12kg swings/snatch intervals
1 minute work to 1 minute rest

1 hd swing 20r/20l = 40 swings
rest
snatch 10/r/12left = 22 snatches
rest
1hd swing 20r/20l = 40 swings
rest
snatch 13r/13l= 26 snatches
rest
1 hd swing 20r/20l= 40 swings

Total: 120 swings/48 snatches

Snatch/holds 12kg and 16kg
1 minute work. Snatching every 10 seconds = 6 snatches per minute
1minute rest

12kg = 6 snatches (3r/3l)
rest
16kg= 6 snatches (3r/3l)
rest
16kg= 6 snatches (3r/3l)
rest
12kg= 6 snatches (3r/3l)
rest
12kg = 6 snatches (3r/3l)
rest

total: 30 snatches

swing/snatch/transfers (12kg)

1 minute work/1minute rest

1swing/1snatch/1transfer
24 swings/12 snatches per minute x 5 rounds = 120 swings/60 snatches

TOTAL for WORKOUT: 240 swings/138 snatches



Thursday's Workout
I didn't intend to workout Thursday. But I couldn't sit still. And I was cold so I thought a good way to warm up would be to do a few swings.


1st set - 30 sec work/30 sec rest
18kg - 2hd swings = 20 swings
rest
24kg - 2hd swings = 20 swings
rest
18kg - 1hd swings = 20 swings (10r/10l)
rest
18kg - 1hd swings = 20 swings (10r/10l)
rest
18kg - 1hd swings = 20 swings (10r/10l)

100 swings

2nd set - 30 sec work/30 sec rest
18kg - 1hd swings = 20 swings (10r/10l)
rest
18kg - 1hd swings = 20 swings (10r/10l)
rest
18kg - 1hd swings = 40 swings (20r/20l) (1 minute work here)
rest
18kg - 1hd swings = 20 swings (10r/10l)

100 swings

3rd set (30 sec work/30 sec rest)
18kg - transfers - 20 swings
rest
18kg - transfers - 20 swings
rest
18kg - 1hd swings = 20 swings (10r/10l)
rest
18kg - 1hd swings = 20 swings (10r/10l)
rest
18kg - 1hd swings = 20 swings (10r/10l)

100 swings

4th set (1 minute work/30 seconds rest)
18kg - 2hd swings  = 40 swings
14kg - 1hd swings 20/20 = 40 swings
12kg - transfers = 40 swings
14kg - 1hd swings 10/10/10/10 = 40 swings
18kg - 2hd swings = 40 swings

200 swings

TOTAL WORKOUT: 500 swings