Combo Drill

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo:

*OA GS Swing(28kg) 10R/10L

*OALCCJ(28kg) 10R/10L

*Push Up x 10

*RBT Split Squat 10R/10L

*Ab Wheel Rollout x 10

*RBT Assisted Pullups x 8

*completed 3 rounds of above combo non-stop in 22 minutes

Snatch/Jump Rope Combo

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up:(16kg) Various

Snatch/Jump Rope Combo(24kg):

*Snatch @ 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Working Off the Cookies

Had a great Holiday weekend with family and friends and no work.....

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo Drill(24kg)

*OALCCJ 10R/10L

*Swing/Flip/Squat x 10

*Windmill 10R/10L

*Snatch 10R/10L

*Jump Rope 1 minute

*Completed 3 rounds of the above non-stop in 25 minutes

Friday Combo

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg) Various

Combo:

*OA GS Swing(24kg) 10R/10L

*OALCCJ(24kg) 10R/10L

*Push Up x 10

*RBT Spit Squat(purple) 10R/10L

*Ab Wheel Roll Out x 10

*Band Assisted Pull Ups x 8

*Completed 4 rounds of circuit, nonstop, in 33 minutes

Combo Drill

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo(24kg):

*OALCCJ 10R/10L

*Squat 10r/10L

*Windmill 10R/10L

*Snatch 10R/10L

*One minute rest between sets. 3 sets completed in 21 minutes total time

Snatch/Jump Rope Combo

Long weekend of work. Home a bit early today......

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up (16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) @ 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Ab Wheel Rollout: 10 x 2

SLDL(20kg): 10R/10L x 2

Swings and Push Ups

Still sore from Monday.

Mobility: Thoracic Spine, Pec Minor, Couch

2Handed Swings(32kg)

*20 reps in 30 seconds

*15 sec rest

*15 sets

Done

Bells/Bodyweight Combo

Bit under the weather on Friday so decided to cut my workout short. Feeling better today.

Mobility: Thoracic Spine, Pec Minor, Couch Stretch

Combo:

*Band assisted Pullups x 10

*2Handed Swing(32kg) x 20

*Push Up x 10

*RBT Split Squat(purple) 10R/10L

*Farmers Walk(2x32kg) 75 yds

*Ab Wheel Rollout x 10

*Did above combo nonstop for 30 minutes. Completed 6 cycles

Kettlebell Combo

Had to squeeze a workout in today with time limitations. This ended up being harder than I remember.

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo Drill(2x20kg):

*Cleans x 5

*Press x 5

*Squat x 5

*LCCJ x 5

*Jump rope x 1 minute

*Completed 5 sets of the above combo in just under 20 minutes

Program Minimum Minimum

Mobility: Thoracic Spine, Pec Minor, Couch

Program Minimum Minimum:

*2Handed Swing(32kg) x 20

*Push Up x 10

*Goblet Squat(32kg) x 10

*Farmers Walk(2x32kg) x 60 yards

*Went for 20 minutes non-stop

Friday Night

Late night at work. Was able to fit in a workout from 9:30 to 10PM last night.

Mobility: Thoracic Spine, Pec Minor, Couch, Calf

Warm Up(16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Monday and Wednesday Workouts

Forgot to post Monday's band workout:

Mobility: Thoracic Spine, Pec Minor, Couch

Band Cardio Combo (purple):

*20 seconds work, 10 seconds rest. All 5 exercises done once = 1 set

*Burpees

*Prone Run

*Burpee Jacks

*Rotational Mt. Climbers

*Run in Place

*5 sets completed in 15 minutes

Todays workout with limited time:

Warm Up(16kg): Various

Kettlebell Combo Routine(24kg)

*OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*Completed 3 cycles of above exercises with 1 minute rest between sets in 21 minutes

Snatch/Jump Rope Combo

Took a few days off over the holiday. Was ready to get some work done today.

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Ab Wheel Rollout: 10 reps x 2 sets

Pre-Turkey Workout

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): various

Swing/Goblet Squat/Push Up Combo:

*2Handed Swings(32kg) 20 reps

*Goblet Squat(32kg) Descending ladder 12 ----> 1

*Push Ups Descending ladder 12 ---> 1

Didn't have much energy today. Was really sucking wind and bit lightheaded so decided to cut it short today. Completed 8 sets.

Snatch/Jump Rope Combo

Mobility: Thoracic Spine, Pec Minor, Calf, Couch

Warm Up(16kg): various

Snatch/Jump Rope Combo:

*Snatch(24kg): 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

RBT Cardio Combo

Mobility: Thoracic spine, Pec minor, Couch drill

RBT Cardio Combo:

*20 sec work/10 sec rest

*Burpee

*Prone Run

*Burpee Jacks

*Rotational Mt. Climber

*Run in Place

*6 sets of above circuit done nonstop for a toatl time of work equal to 15 minutes

Snatch/Jump Rope Combo

Mobility: Thoracic Spine, Pec Minor

Warm Up(16kg): various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets

More Bells and Bands

Mobility: Thoracic Spine, Pec Minor, Couch Stretch

2Handed Swings(32kg):

*20 reps in 30 seconds

*15 sec rest

*15 sets completed

RBT Leg Combo:

*Front Squat(purple): 20 reps

*Split Squat(purple): 20R/20L

*Front Lunge(black): 20R/20L

*Back Lunge/Reach Forward: 20R/20L

*Side Lunge: 20R/20L

Last time I did this leg combo I was hurting for several days. Guess I will see how it goes this time.

Snatch/Jump Rope Combo

Mobility: Thoracic Spine, Couch

Warm Up(16kg): Various

Snatch/Jump Rope Combo(24kg)

*snatch @18 rpm x 1 minute

*jump rope x 1 minute

*10 sets

Then suffered through another heartbreaking loss by the Browns. They make you watch all the way to the end and then rip your heart out again and again.......

Friday Bells and Bands

Life caught up to me this week. Had long days at work followed by after work commitments that really cut into my ability to workout. Today, however, I took a vacation day and was able to spend some quality time in the basement.

Mobility: 1st Rib, Thoracic Spine, Pec Minor, Couch Stretch

Warm Up(16kg): Various

Fitness Protocol(24kg):

*Snatch @ 18 rpm x 6 minutes - 1 switch

*2 minutes rest

*OAJ @ 16 rpm x 6 minutes - 1 switch

*2 minutes rest

*OALCCJ @ 8 rpm x 6 minutes - 1 switch

RBT Leg Workout(see video below)

*Front Squat x 20 reps

*Split Squat x 20R/20L

*Forward Reach x 20R/20L

*Side Lunge x 20R/20L

Cardio Band Workout

Tried something new today. Saw a great clip for a tabata style band workout by Dave Schmitz that I thought I would try. Although very simple, it is quite difficult aerobically.

Cardio Band Workout(Purple Band): 20 seconds work/10 seconds rest

*Assisted Burpee

*Prone Running

*Assited Burpee Jumping Jacks

*Rotational Mountain Climbers

*Stationary Running

Completed 6 sets of the above protocol without rest. Took 15 minutes total

RBT Side Step (orange band)

See video by Dave for example of above workout:

Snatch/Jump Rope Combo

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg): various

Snatch/Jump Rope Combo:

*Snatch(24kg): 20 rpm x 1 minute

*JR 1 minute

*10 sets total completed (100 snatch right/100 snatch left)

Jerks and Snatches

Watched video of last weekend's WKC World Championships in Chicago and got my juices flowing to return to the platform. Scott Tighe became only the 2nd American male to make Master of Sport in biathlon. Decided to do a more traditional GS workout today.

Mobility: Thoracic Spine and Pec Minor

Warm Up(16kg): Various

Jerk Pyramid:

*10 reps completed in each set in 1 minute followed by 1 minute rest

*2x20kg, 2x24kg, 2x28kg, 2x24kg, 2x20kg

*Did the pyramid twice for 100 total jerks

Snatch(24kg) 16 rpm x 7 minutes - 1 switch

RBT Split Squat 20R/20L x 2 sets

Sunday Snatch/Jump Rope Combo

Mobility: First Rib, Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16 and 24kg): Various

Snatch/Jump Rope Combo:

*Snatch(28kg) 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Snatching the 28kg went well. No problems with hands. Conditioning fine. Getting better and better with my descent - letting bell drop on own and getting in hook grip early. Also getting better with ascent - not pulling with arm and getting more consistent launching bell off of pelvis with forceful hip snap.

Friday Morning Swings

Fit in a quick one Friday morning before work:

Mobility: Thoracic spine and Pec minor

2Handed Swings(32kg)

*20 reps in 30 seconds

*15 seconds rest

*15 sets completed

Wednesday Snatch/Jump Rope Combo

Still feeling the delayed soreness from Monday, especially in the legs and lats.

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed (5R/5L snatch)

Today's Workout and Last Thursday's Workout

Forgot to post workout last Thursday and then travelled to Boston for a long weekend. Great weekend weather in Boston.....had a nice time.

Thursday 10/20/11

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg); Various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18 rpm x 1 minute

*Jump Rope 1 minute

*10 sets completed - Snatch 5 sets R and 5 sets L

Monday 10/24/11

Mobility: Thoracic Spine, Pec Minor, First Rib, Wall Supported Squat

Warm Up(16kg): Various

Swing/Goblet Squat/Push Up Combo

*Swing (32kg) x 20 reps

*Goblet Squat (32kg)

*Push Up

*15 sets completed. 20 reps of Swings with each set. Squats and Push Ups were a decending laddder starting at 15 and decreasing one rep each set until 1.

This workout proved to be quite difficult and required a bit more rest in between sets compared to usual.

Tuesday Combo

Had a crazy weekend at work. Another long day Monday. Today was finally a bit better and was able to squeeze a quick workout in before dinner.....

Warm Up(16kg) Various

Combo Drill(24kg)

*OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

Each set takes about 6 minutes. I rest for 1 minute in between sets. Completed 3 sets total in a little over 20 minutes.

Friday Fitness

Mobility: Thoracic Spine, Pec Minor

Warm Up(16kg): Various

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

2 minutes Rest

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

2 minutes rest

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

Snatch/Jump Rope Combo

Mobility: First Rib, Thoracic Spine, Pec Minor, Supported Wall Squat

Warm Up(16kg): Various

Snatch/Jump Rope Combo

*Snatch(24kg): 18 rpm x 1 minute

*Jump Rope 1 minute

*10 sets

SLDL(24kg): 10R/10L x 2 sets

Saturday and Monday Workouts

Forgot to post my workout this weekend:

Saturday:

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg) Various

Swing/Pushup Combo:

*Swing 20 reps(32kg)

*Push Ups in declining ladder 15 ---> 1

*15 sets total in about 30 minutes

Monday Morning:

Mobility: Thoracic Spine, Pec Minor

Warm Up(16kg): Various swings

Two Handed Swing(32kg):

*20 reps in 30 seconds

*15 sec rest

*15 sets

Snatch/Jump Rope Combo

Mobility: Thoracic Spine, Pec Minor

Warm Up(16kg): various

Snatch/Jump Rope Combo:

*Snatch(24kg) 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets

Program Minimum Minimum

Decided to give Dan John's Program minimum minimum work out a try today. Although it doesn't seem like much on paper, it gets quite difficult as the sets start to accumulate. The workout includes what Dan John considers the basic movement patterns: hip hinge (swing), push/pull (push up), squat (goblet squat), and loaded carries (farmers walk).

Mobility: Thoracic Spine, Pec Minor, Supported Wall Squat

Program Minimum Minimum:

*2 Handed Swing(32kg) x 20 reps

*Push Up x 10 reps

*Goblet Squat(32kg) x 10 reps

*Farmers Walk(2x32kg) x 50 yards

I repeated the above circuit 9 times without any rest between sets. I was shooting for 10 cycles, but form started to fall apart on the 9th set so I called it quits before I hurt myself. I am sure I will be quite sore tomorrow.

Quick One This Morning

Not much time today, but I was able to get in a short one.....

Mobility: Thoracic Spine and Pec Minor and Wall Support Squat

Warm Up(16kg): Various

Combo(24kg): *OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*Competed 2 cycles of the above

Wednesday Afternoon Snatches and Jump Rope

Still sore from Monday's workout. Amazingly I am most sore in the lats. Can't remember ever getting so sore in the lats.

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg): Various

Snatch/Jump Rope:

*Snatch(24kg) 1 minute @ 18 rpm

*Jump Rope x 1 minute

* 10 sets completed

Wall Handstand Holds x 1 minute x 2 sets

SLDL(24kg) 10R/10L x 2 sets

Swings and Push Ups

Did a Swing/Push up ladder from Dan John this morning. It was a nice change in pace. I'm sure my chest will be talking to me tomorrow!

Mobility: Thoracic Spine and Pec Minor

Warm Up(16kg): Swings

Swing/Push Up Ladder:

*32kg 2 Handed Swing 20 reps

*12 Push Ups

*20 Swings

*11 Push Ups

*Continued to 1 Push Up - Total of 12 sets

RBT Cross-Over Band Squat - 20 x 3 sets

Friday Fitness

Mobility: First Rib, Thoracic Spine, Supported Wall Squat

Warm Up(16kg): Various

Fitness Protocol(24kg)

*Snatch 6 minutes @ 18 rpm

*2 minutes rest

*OAJ 6 minutes @ 16 rpm

*2 minutes rest

*OALCCJ 6 minutes @ 10 rpm

All lifts were only 1 hand switch at the 3 minute mark. This always gets me. I was really huffing and puffing at the end of the LCCJ.

Wednesday Morning Quick Swings

Not much time today....

Mobility: Thoracic Spine and Pec Minor

Warm Up(16kg): Swings

2Handed Swings(32kg):

*20 reps in 30 seconds

*15 sec rest

*15 sets

Saturday and Monday Workouts

Forgot to post Saturday's workout:

Mobility: Thoracic Spine, Pec Minor, First Rib, Wall Supported Squat

Warm Up(16kg): various

Combo(24kg): *OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*Completed 3 sets of above with 1 minute rest between sets

Wall Handstand: Hold for 1 minute x 2

Plank: Hold for 1 minute x 2

Today's early morning workout......

Mobility: Thoracic Spine and Pec Minor

Warm Up(16kg) Various

Snatch/Jump Rope Combo(24kg)

*Snatch @ 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed (5R/5L)

SLDL(24kg) 10R/10L x 2 sets