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