Tuesday

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Snatch(20kg) 6 min @ 20 RPM - 1 switch

HS Swing(32kg) 20 reps in 30 sec/15 sec rest - 10 sets

RBT Assisted Pistols - 3L/3R x 3 sets

Sunday's Workout

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pull Aparts

Snatch(24kg) 6 minutes @ 18 rpm - 1 switch

HS Swing(32kg) 10 reps 15 sec/15 sec rest x 20 sets

Still amazingly sore from the single leg deadlifts.

GO BROWN'S. We will take the win any way we can get it.......

20 Minutes of Snatches

Trying to work off yesterday's feast:

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullapart

Snatch(20kg) 16 rpm x 20 minutes - switch every minute (160L/160R)

Single Leg Deadlift(20kg) 10L/10R x 2 sets

Can already feel the pain setting in in the medial glutteus as I walked up the steps out of the basement.

Tuesday Swings

Decided to take a break from snatches today and just did some drop set swings

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pull Aparts

HS Swing Drop Sets

-40kg, 32kg, 28kg, 24kg bells

-10 reps with each bell per set in 1 minute

- 30 seconds rest

-10 sets completed - 400 swings

Sunday's Workout

After yet another heart breaking Brown's loss I hit the basement to work out some frustration.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullapart

Snatch(24kg) 6 minutes @ 16 rpm - 1 switch

2 minute rest

OAJ(24kg) 6 minutes @ 14 rpm - 1 switch

2 minute rest

OALC(24kg) 6 minutes @ 8 rpm - 1 switch

RBT Assist Pistols - 3R/3L x 2 sets

24kg Snatches

The shoulder continues to feel better and better. Today, I thought I would give 24kg snatches a try. I was surprised how light the bell felt, but I think that is due to the heavy diet of 32kg swings I have been doing over the past 5 months. Things went very well. I think snatching the 20kg bell for the past few weeks has helped me figure out some more technique issues with the drop of the bell and the hook grip. My hands held up very well today, I have still not been challenged from a cardiovascular standpoint - thanks to the thousands of heavy swing intervals.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pull Aparts

Snatch(24kg) 16 rpm x 10 minutes switching every minute (80L/80R)

HS Swing(32kg) 20 reps in 30 sec/15 sec rest x 10 sets.

Wednesday

Shoulder still feeling very good. Mentally not into working out today.

Warm Up: Usual corrective exercises

Snatch(20kg) 16 rpm x 8 minutes - 1 hand switch

Hardstyle Swing(32kg) 20 reps in 30 sec/15 sec rest

Saturday and Monday Workouts

Forgot to post my workout Saturday. Had to work this weekend and had a big event to attend at night so had limited time to workout again.....

Warm Up - Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Hardstyle Swing(32kg) 20 reps in 30 sec/15 sec rest x 15 sets

Done

With work this weekend and my folks in town I completely forgot about my 5th Rolfing session scheduled for Sunday night.......will have to make up later.

Monday Workout

Warm Up: same as above

Snatch(20kg) 16 rpm x 14 minutes - switching every minute

RBT Split Jumps 10 reps x 4 sets

Short One Today

Had very limited time today between a long day at work and my 4th Rolfing session tonight. Did the best I could with the time I had. Rolfing session tonight was interesting -- worked the inner leg line. My legs are quite bowed and after tonights session I feel like I am taller. 5th session scheduled for Sunday.

Brief Warm Up

Snatch(20kg) 16 rpm x 6 minutes

90 sec rest

OAJ(20kg) 16 rpm x 6 minutes

Didn't have time for the OALC tonight.

Tuesday's Workout

For starters, my legs are still sore from the band assisted pistols on Sunday!!!

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pull Aparts

Snatch(20kg) 16 rpm x 8 minutes (64L/64R)

Hardstyle Swing(32kg) 20 reps in 30 sec/15 sec rest x 10 sets

Attempted some double 20kg jerks today. Stopped after a few reps due to discomfort in the anterior shoulder while in the rack position. I will revisit this at a later date once the shoulder heals a bit more.

Brown's Win Big/Sunday Workout

Missed a few days in the basement due to trip out of town. Returned home to the first snowfall of the season. Several inches of wet, heavy snow on trees that have yet to loose all their leaves made for some significant damage to trees. On top of this, the furnace died and I am wearing many layers to keep warm in the house. The workout, however, did get me warm......

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Snatch(20kg) 6 minutes @ 16 rpm - 1 hand switch

90 sec rest

OAJ(20kg) 6 minutes @ 16 rpm - 1 hand switch

90 sec rest

OALC(20kg) 6 minutes @ 10 rpm - 1 hand switch

RBT Assist Pistols - 5R/5L x 2 sets

RBT Pillars

How 'bout them Browns!! I don't recognize this team that has beaten both the Saints and the Patriots in back to back games

B-day Workout

Turned the big 40 today, still feel like I'm 20.......just kidding!

Shoulder/scapula a bit sore today from raking yesterday afternoon.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullapart

Snatch(16kg) 14 rpm x 6 min

Hardstyle Swing(32kg) 20 reps in 30 sec/15 sec rest x 10 sets