ROP Days 7 & 8
And so it continues…
Monday (Light day)
warm up: goblet squats, hip flexor stretch, bootstrapper squats, elbow-instep stretch, kalos sthenos get up series
a1) clean and press 5×1
a2) pull ups 5×1
b) snatches: 8 minutes (5 on the minute each side)
Today (Medium):
warm up: same as monday
a1) clean and press ladders 5×1,2
a2) pull up ladders 5×1,2
b) swings: 10 minutes (15 on the minute = 150 total swings)
Also, here’s a random day (today) in terms of diet. The last few weeks have been fairly focused and I’m starting to dial things in a little. I enjoy following a low carb paleo/primal approach, because I feel better, look better and perform better. Some people can get decent body comp and perform well with a good dose of carbs, but just not me.
Meal 1: 5 omega 3 eggs cooked in olive oil
Meals 2/3: I cooked up a bunch of chicken wrapped in applewood smoked bacon, and I peeled an avocado and ate that over the course of 2 meals.
And still to come…Meal 4: a big ass salad with some kind of meat and drenched in olive oil. Probably a table spoon of coconut oil at some point in the evening as well.
Supplements: Fish oil (flameout caps) with each meal and ZMA before bed.
Also, if you’re all geeked out (or want to be) on all this nutrition stuff, I highly reccomend Robb Wolf’s podcast The Paleo Solution. You can find the archives here http://robbwolf.com/?feed=podcast
Light Day = performed same volume as you with the 32kg, 80 snatches with 24kg in 6 min.
Medium Day = 5X2 C&P and Pullups, 32kg swings =105 in 7 minutes. Swings are improving, grip strength improving.
Really need to start focusing on nutrition and shave the fat off my ass..
Dale – check out Robb Wolf, Mark Sisson, Dr. Eades, etc site for nutrition….in a nutshell: eat lean meats, veggies, good fats and some fruits. Take fish oil and get as much sleep as you can.