Day 1 again – November 18th 2013

Being a couch potato for months, I am restarting my fitness program which I paid even when I was not going.

Cross-fit Workout of the day!

A1. Four step Snatch Pull 3 X 2 (1″, knee, hip, finish) – 45lbs bar + (10lbs weight on each side of the bar)

A2. Snatch 4 X 2 @70-80% – 45lbs bar + (10lbs weight on each side of the bar)

A3. 5 sets of Power Clean + Hang Clean + Jerk (3sec pause in split) – 45lbs bar + (10lbs weight on each side of the bar)

PLUS

Set format: 21-15-9

B1. Over Head Squats (OHS) – 45lbs bar

B2. Pull-ups – with Green and Red resistance band

____________________________________________________________________________

Snatch Pull demo: http://www.youtube.com/watch?v=YQhsNeMEZeQ

Snatch demo: http://www.youtube.com/watch?v=7dvkGthhKoc

Power Clean demo: http://www.youtube.com/watch?v=mCUmi2oqlvA

Hang Clean demo: http://www.youtube.com/watch?v=Da1axAh815s

Jerk demo: http://www.youtube.com/watch?v=bSZc1Slk6rI

Food of the day!

Morning (10:30AM): 2 Egg Sandwich from Whataburger and one bagel with light spread of cream cheese

Afternoon (1:30PM): Cantina Chicken bowl and fried chicken cup

Pre-evening (Quoting Sheldon Cooper – 4:00PM): One All Bagel with light spread of cream cheeses

Night (9:00PM): Three Egg Omelette with an onion and tomato plus 3 tortillas. (Too heavy for me)

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