Tuesday, November 30, 2010

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, November 28, 2010

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.......

Friday, November 26, 2010

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, November 23, 2010

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, November 21, 2010

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

Friday, November 19, 2010

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, November 17, 2010

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

Monday, November 15, 2010

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

Thursday, November 11, 2010

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, November 9, 2010

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.

Sunday, November 7, 2010

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

Tuesday, November 2, 2010

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