Monday, January 17, 2011

Morning Workout

08:30

Warmup (jump roping, arm swings, stretching)


Three rounds for time of:
 4 Muscle-ups
30 Wallball shots, 16 pound ball
 8 Handstand push-ups
135 pound Power clean, 15 reps

For time: ~25 minutes

Tabata intervals --

KB Swings (2 pood)
For reps: 10, 9, 8, 8, 8, 8, 8, 8

Note: Tabata = 8 rounds: 20 seconds of work followed by 10 seconds of rest = 4 minutes

Daily report
  • Body: Calves a little sore from running yesterday. Overall, good.
  • Sleep: Good. 8 hours.
  • Nutrition: Excellent, so far.
  • Notes: Nice to be back. Will probably post again later... going back into the gym for some strength training later. First WOD was from a couple days back on CF mainsite. Had to scale the muscleups, handstand pushups, and weight of the wallball a bit. It was a good one, not much rest except with the muscleups. Kept a solid pace. For the tabata, I should be able to score 10 for the entire 4 minutes but I was gassed after the first bout.
  • Supplements: Vitamin D (4000 UI), Fish oil (3 caps)
  • Cool link of the day: Robb Wolf had an interesting post on this blog the other day. In it he speaks about how to go about making a weeks worth of meals at the beginning of the week, as opposed to before you eat. Good read, but I can't see this approach being feasible for a college student.

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