O-lifts, baby, o-lifts.

Been awhile since I've updated this, so I figured I'd start back with my past 2 workout's logs. I've gradually transitioned to an O-lift(olympic lift)- based scheme.

Wednesday

warmup: lunges, glute bridges, active stretching(lunges, side-squats, hamstring stretches) and some foam-roller exercises

Strength:
Push Press 3x3x3x3x3x3x3(increasing weight, ending at 215#)
Squat Cleans(from the deck) 3x3x3x3x3(all at 185#)

Metcon:
3 rounds for time of:
15 burpees
25 KB swings(50# kb)
500M row on a concept-II rower

This Morning
warmup: same as Wednesday's, with some pushups thrown in

Workout:
Bench Press 4x5(185#), 2x2-3(205#)
"Circuit" of:
Over-head squats 7,6,5,5,3(startings at 135#, ending at 185#)
Weighted dips 7,6,5,5,5(starting at 45#, ending at 75#)
Dumbell Bench Press 3x5(75# dbs)
Incline Bench Press 2x8(135 #)

Ended with a couple sets of clapping pushups.




Good week of workouts. After losing(WTF?) weight over Thanksgiving break after 3 pretty clean paleo, hypercaloric thanksgiving meals. Body weight is currently at 177lbs, so hitting 185lbs on the O-squat for 3 reps was an accomplishment.

Recently, PWO nutrition has been a can of Sardines, packed in water supplying 19g of protein and about 9g of fat(including lots of omega-3s). And then a follow up meal 1.5-2 hours later including something starchy (squash or sweet potatoes), some blueberries, and omega-3 eggs and bacon. I'll try to keep posting more regularly....