10-4-12

Thursday- Jumping +  Cl & J Stamina

A. Standing Triple Jump- 1 ME for 5 min- EMOM

- Complete, takes some coordination.  Had to work on making sure I didn't do the last jump with both feet.  Felt it in my abs more than anything.

 

B. Push Jerk.Split Jerk.Behind Neck Jerk- 1.2.3 x 3; rest 3 min

- I overdid this.  I thought it was supposed to be a more strength than technique.

185/225/ 245 (only 1 back jerk and had to rerack between front to back jerks because the transition was hurting my back, trying to be smart.)   

 

C. Squat Clean- 2 TnG w/ 235 EMOM for 10 min
- Complete, felt great.  I think may have done 11 sets, but the more the merrier. 

+

Conjugate training - 16 minutes alternating every minute between 
A) Bench Press @185lbs + 60lbs of chains
B) Weight GH Situps - 5 reps (first set was 15, two and three were 25, last 5 sets were 45lbs)
- Complete, felt good.  Needed to work off some steam from school.  Getting in there and moving around is one of my few releases.  Thanks for letting do some extra work today, Coach.

Comments - Body composition is improving, pretty pleased with that.  Sitting around 210lbs.  Feeling pretty good, energy levels are a little low.  I think that is just stress induced though. 

Food
- 4 eggs with feta cheese and a glass of almond milk (24g of fat 30g of carbs 28g protein) -  448 calories
- Almonds (14g fat, 6g of carbs, 6g protein) and cranberries (13 carbs for a cup) - 230 calories 
- NO Xplode - 30 carbs - 120 calories 
- Shake - 668 calories - 20 grams of fat - 87 grams of carbs - 35g of protein 
- Thai Beef, Rice, Coconut oil, Green Curry - 815 calories - 15 grams of fat, 100 grams of carbs, 70 grams of protein 

Total - 2281 calories - 73g of fat, 236g carbs, 139g of protein - Need more protein.