The Chocoholic's Primal Road page 42

[lorichka6]

I didn't even stay at a Holiday Inn Express last night but I think getting under the bar is often a good idea From my experience when snatches start getting heavy I end up pressing it up more at the end - which I wouldn't have to do if I dropped under it more. I can get the bar to about forehead level and then it becomes more press like. So my logic is that if I dropped 3-4 inches instead, it would be a clean snatch. Once, just once, I actually did a pretty good squat snatch with 75 lbs (my current PR for snatch). Usually throwing a squat in just makes things harder for me, but it just worked, and I swear that bar went up like it was weightless. Do you do the Burgener warmup? Here is a link, in case you don't. In xfit we usually do this before snatching as a warmup.


And a nice example of dropping under the bar

[sakura_girl]

Hm I do something similar to that warmup. I like to warm up overall with an overhead squat, so it helps if I do the snatches later on.

I do drop when it's late in my set and it gets heavy, though. My form is on-and-off in terms of how effective the drops are, though. It's getting a lot better; I have maybe a 70% success rate vs 10% when I started. I used to do 75lb snatches, but I've seen a decrease in strength since I began losing weight. Eh.

[sakura_girl]

Tuesday:

4.5 mile walk. Total 27 hour fast. Dinner was some bone broth, kimchi fried cauliflower rice with three eggs and the lamb fat from the broth, 1 lb tomatoes, 3 oz macadamias, and ~1 lb crispy fried chicken livers covered in coconut flour and fried in coconut flour. SO DELICIOUS; totally going to make the livers like that again Except I'll get a different guy at Whole Foods to chop them up because the pieces were TOTALLY uneven -.-

[sakura_girl]

Tuesday:

~18 hour fast getting into the gym.

Squats: 45x1x5, 95x1x5, 135x1x5, 160x3x5 (omg this was difficult today!)
Bench: 45x1x5, 95x4x5
Snatch: 45x1x5, 60x1x5, 60x3x5

Dinner was 2.2lbs chicken, 1 huge bunch of kale and a bell pepper simmered in coconut milk, 1 lb sweet potato, 4 oz macadamias, 3 oz pistachios, and 2 small plums.

[sakura_girl]

Wednesday:

Ugh, not so good today. I probably walked a total of a mile and ate like a horse. I think I need to increase carb consumption because my pms is making me depressed. Dinner was a canned salmon salad with parsley, 12oz of mixed seafood, 4 Tbsp homemade coconut butter, 6oz macadamias, and 4 oz pistachios. My knee is flaring up and I have a really good hunch that it's due to inflammation because of all the nuts I've been eating for the past 1-2 months. I really need to stop eating chicken for the protein and focus on other meats instead so I don't reach for the nuts. I still have another 10 pounds of chicken in the freezer and another 2 lbs of nuts in reserve. Need to get a slow cooker for bone broth since I found a cheap source of lamb neck. Also need to eat more fish, but Whole Foods keeps running out of collars. Time to do the whole-fish-in-oven deal with fish from the Chinese supermarket!

[sakura_girl]

Thursday:

Lunch of 8 oz chicken breast with a huge amount of romaine, and half an avocado.

Gym was:

Squats: 45x1x5, 95x1x, 135x1x5, 160x3x5
OHP: 45x1x5, 65x1x5, 70x2x5, 75x1x5
Deadlift: 135x1x5, 205x1x10

Dinner was a can of salmon, half pound of tomatoes, 8 eggs, 4 egg whites, 3 oz pistachios, 4 oz macadamias, and a rhubarb root. I AM OFFICIALLY OUT OF NUTS THAT I LIKE TO EAT Except walnuts but I should be using that soon, to bake, anyway. And some sunflower seeds, but I'm never going to go apeshit on those as much as nuts.

Edit: oh yeah, and I also ate a sweet potato.

[sakura_girl]

Friday:

30 min bike ride and walking for about 3 miles. Dinner was 1 lb chicken and coconut butter. And some tomato juice.

Saturday:

2.5 hour hike. Breakfast of bacon and eggs and celery/carrot sticks. Dinner was 1.5 lbs of whitefish with cabbage and mushrooms, 1 lb of rice cake, 1 lb of plums, and some sunflower seeds.

Sunday:

LOTS of fish today. Like 200g protein of it. And then I had a lb of goat chevre with berries. Exercise was lots of standing and some strolling.

[sakura_girl]

Monday:

22 hours into my fast, gym workout was horrible. Because my hand was all bruised from bowling. Man.

Squat: 45x1x5, 95x1x5, 135x1x5, 160x2x5, 165x1x5
Snatch: 45x1x5, 60x1x5, 65x1x5, 65x1x2, 45x1x8, 45x1x10
Pushups: 3x10

Dinner was 1/2 lb chicken liver, can of salmon, a bunch of parsley, a bunch of celery, an oz of sunflower seeds, 3.5oz pistachios, and 1 lb sweet potato. At least I am not craving nuts anymore, so it's allll good.....

[sakura_girl]

Tuesday:

About 1 mile walk total for the entire day. Dinner was 1/2 lb chicken liver, 1 lb 100% grass-fed ground beef with seaweed in soup, a few Tbsp of coconut flakes, and two bowls of mixed berries.

[sakura_girl]

Wednesday:

Workout 21 hours into fast.

Squats: 45x1x5, 95x1x5, 135x1x5, 160x3x5
OHP: 45x1x5, 65x1x5, 70x3x5
Deadlift: 135x1x5, 205x1x1, couldn't do 255x1 so ran out of the gym to get to....

Tabata sprints. Lunges, pushups, bicycles and squat jumps.

Dinner was almost an entire roast chicken sans a breast, 1 lb sweet potato, 1 lb berries, some dried figs, some coconut flakes, and a head of butter lettuce.

Edit: and 3 bananas.