I wasn’t sure how today’s workout would play out as I got a bad case of DOMS from Angie and the pull-ups! I took a long warm-up and had fun all the way through.

I first ran 800 meters and then some ring training doing several sets of push-ups, dips, skin the cat and a few pull-ups.

I then went to the 24″ plyo box and did 3 x 10 step-ups followed by 5 x 3 box jumps. Burgener warm-ups were next and did 2 sets with a stick and 1 with an MT bar.

It was starting to get fun, so I did some skill transfer exercises for the snatch.

3 Overhead Squats,

3 Pressing Snatch Balances,

3 Heaving Snatch Balances &

3 Snatch Balances

45/55/65/65/70/65/65/.

Then,

Snatches from the RDL (after the first pull), 12 x 3

45/55/55/65/65/70/65/65/65/65/65/65/.

That was a lot of reps and most of them were, IMO, fairly good and a few I know I nailed well.

The shoulders got worked today. I enjoyed this session as much as any in a long time.

My favorite diet strategy while I train has been the Warrior Diet. In early 2006, I got started on the Warrior Diet and shortly thereafter, Crossfit. My body comp changed significantly and some health issues cleared up by eating the way Ori teaches.

This time of year, eating sweets is a problem. Ori has an audio clip that you may find to be helpful. There are additional resources and downloads here to help you learn the advantages of a better way of eating and living.

In a nutshell, (he also talks about peanuts). The three Warrior Diet principles are:

1. Eat one main meal at night.
2. Eat low on the food chain.
3. Exercise while undereating.