Workout for Wednesday December 30 2009

www.cathletics.com called for:

• Jerk - max for day; 85% of that x 2 x 2
• Snatch pull - 90% (of snatch) x 3 x 3
• Front squat - 78% x 3 x 5

3 sets, no rest:
20 HLR (hanging leg raise)
20 1-arm DB overhead walking lunges
20 push-ups

MY RESULTS:

22 years old, 5'9, 185 lbs.

Jerk: 45 lbs. x 10, 95 lbs. x 3, 111 lbs. x 1, 143 lbs. x 1 163 lbs. x 1, 173 lbs. x 1 (PR), 155 lbs. x 2,1 135 lbs. x 2
Snatch Pull: warm-up 135 lbs. x 3, working sets: 205 lbs. x 3,3,3
Front Squat: still working at these, 45 lbs. x 10
135 lbs. x 5 working sets: 165 lbs. x 5,5,5

Hanging leg raises 20,20,20
1 arm DB Overhead lunge: 35 lbs.
push-ups: 20,20,20

NUTRITION UPDATE:

I am starting on Shelby Starnes' carb-cycling with two high days, and 5 low days. It starts Tomorrow with a low day.

From the article:

On a high carb day, our fighter would

shoot for the following totals:

- 500 grams of carbohydrates

(200lbs. x 2.5)

- 250 grams of protein

(200lbs. x 1.25)

- 30 grams of fat (while we aim to

keep fat as low

as possible on high carb days,

there will always be an incidental

amount in the foods we eat)

Dividing these numbers evenly over 6

meals, we get approximately 83 grams of

carbohydrates per meal, 42 grams of

protein and 5 grams of fat.

A low carb day for the same fighter

might look something like this:

- 200 grams of carbohydrates

(200lbs. x 1.0)

- 300 grams of protein

(200lbs x 1.5)

- 70 grams of fat

(200lbs x .35)

Again, dividing these numbers evenly

over 6 meals gives us approximately 33

grams carbohydrates per meal, 50 grams

of protein and 12 grams of fat.