Wednesday, March 26, 2008

Day 10 of 32

Yesterday I ate 2005 calories and 103 grams of protein. I also bought a new DDR game.

This morning I went through the normal pre-workout routine and hit the gym:

Warm Up: Exercise Bike 7 minutes, 12/12 Swings x 12k, 16k
Kettlebell Snatches: 12/12x16k, 10/10x20k, 8/8x24k, 5/5x28k, 3/3x32k (ties PR)
36k Kettlebell: 3/3 One Arm Swings; 3/3 One Arm Cleans
One Arm Press: 5/5 x 16k, 20k, 20k
Renegade Rows (feet elevated 6"): 6/6 x 16k, 16k, 16k
20k's Rack Walk out, Farmer's Walk back
Limited attempts at a Pistol
Pinch Barbell (wide): 5 x 5 x Empty

The snatches took a ton out of me, enough that I wanted to quit and go inside. My original intent was to pyramid up to snatching the 36k kettlebell, but I lack the confidence to put it overhead. Given the force I was hitting myself with during the cleans, the strength is there. I need to get comfortable with the weight. I will use it for swings, cleans, and high pulls. I will also practice holding it overhead.

Everything else fell out of my obligation to "do something" with the rest of the workout. The elevated renegade rows are excellent for my abs, hip flexors, and shoulder stability. They need to happen at least weekly.

The rack walk was an exercise in will power, but I physically had no problems with the extra weight. After all, it's only 90lbs. Earlier in the workout I was swinging 10lbs less than that with one arm.

My pistol attempts were really lame. I had been practicing these a lot last fall, and I think there is a lot of specificity to the movement. I am not going to put much focus on pistols until after my fitness conference, but I had no desire to squat today.

Pinch barbell in the wide position had to be very light. I have not done any wide pinching in several months and my thumbs are not used to the stress. The last thing I want to do is strain a tendon. I will add weight to this exercise slowly. Pinch is my major focus for the June grip contest.

Overall a fine workout. Given my restricted calories, I am very happy with the outcome.