Monday AM Workout

Was out of town at a meeting for the long weekend. Was a nice break from working out. Back at it this morning.

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

Indian Clubs: 5 minutes

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

SLDL(2x20kg) 5/5 x 3 sets

Wednesday Morning

It was rough rolling out of bed this morning, but I got it done. Was hoping to do some snatches and OAJ today but my left shoulder is a bit sore so I decided to hit the swings instead.

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

Indian Clubs: 5 minutes

HS Swing Roundabouts(28kg)

*40 reps in 1 min

*30 sec rest

*10 sets

SLDL(20kg) 5/5 x 3

Monday Morning Swings

Roled out of bed this morning and hit the basement.....

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

Indian Clubs: 5 min

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

SLDL(16kg): 10L/10R x 3 sets

GO PACK GO

Delayed Saturday Entry

Worked out on Saturday this weekend, but delayed my entry as I wanted to post some video. My shoulder has been feeling its best in a long time. I have now been snatching without any real problems. One arm jerks have also been going well too. Today, I decided to give double jerks a go to see how things felt. I was hoping to do a few short 3 minute sets with the 24kg bells. Initially planned to go at 8 rpm but the bells felt so light and I was just standing around so I picked the rate up to 10 per minute. However, after the first minute, I could start to feel some pain in the left shoulder so I decided to shut it down. No point in hurting myself again, especially since I am so close to being back.

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

Indian Clubs: 5 minutes

Snatch(24kg) 8 minutes @ 14 rpm - 1 switch (see video below)

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

I have been playing with Morozov's technique, leaning back on the drop and trying to get the elbow to my waist before the hip hinge. I really like this drop. From the video, it looks like I still have some work to do in order to consistently get my elbow to my hip especially as I fatigue. Just feels good to be snatching again and I look forward to beginning double jerks in the near future.

Looks like I am almost back..............

Thursday AM Workout

Fit one in early this morning. As hard as it is to role out of bed it sure feels good to be done with my workout first thing in the morning and I always feel charged and ready to head for work.

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

Indian Clubs: 5 min

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

RBT(purple band): Front Squat - 20 reps

Split Squat - 20L/20R

Dead Lift - 20 reps

Tuesday

Was able to get home early today to get an early afternoon workout in.....still my prefered time to exercise.

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

Indian Club: 5 minutes

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

2 minute rest

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

2 minute rest

OALC(24kg) 6 minutes @ 10 rpm - 1 switch

This really had me working hard. Feels good to be getting back to the GS lifts again......I have been missing them!

Sunday Workout

Having a rough weekend at work. Yesterday I got clipped for 12 hours, but today was much better and I was able to get home at a reasonable time and get in a workout.

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

Indian Clubs: 5 minutes various exercises

Snatch/1 Arm LCCJ/Goblet Squat Ladder(24kg)

*Left: 1 snatch/1LCCJ/1 squat ---> Repeat on Right

*Left: 2 snatch/2LCCJ/2squat ---> Repeat on Right

*continue until Left: 10 snatch/10 LCCJ/ 10 squat ---> Repeat on Right

*Don't put bell down until done

*31 minutes continuous work - HR 160 at completion

This was a great flow drill. Really had me working hard at the end. Have been really working on the new snatch technique which is working very well for me.

Thursday Morning

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

Indian Club: 5 minutes

Roundabout HS Swings(24kg) 40 reps in 1 minute/30 sec rest x 15 sets

SLDL(16kg) 10 x 3 sets

Early Morning Tuesday

0515 wake up

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

Indian Club: 5 minutes

Snatch(20kg) 14 rpm x 6 minutes - switch each minute

HS Swing(32kg) 20 reps in 30 sec/15 sec rest x 12 sets

Done. Shower, breakfast, work.......

Sunday Snatches

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

Snatch VO2 Max Protocol(16kg) 8 reps per 15 sec/15 sec rest

*alternating arms each set

*50 sets total (25R/25L)

*HR at completion - 134

RBT Cross Over Squats - 20 reps x 3 sets

Also spent some time playing with a new GS snatch technique as outlined in the video below from Igor Morozov. I have a lot of work to do with this, but I think it could be an interesting change in technique for me. I did several sets of 20 reps with each hand starting with 16kg then moved up to the 20kg and 24kg bells

Early Morning Workout #2

Had to start a bit earlier today as I had a 7:30 AM meeting today......so I was up at 0515 and done by 0600. Sure is nice to be done with the workout when I get home from work. More time to spend with the family and take part in the kids activities without worrying about fitting in a workout.

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

Indian Clubs - 5 minutes various patterns

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

Done.

Shoulder is actually feeling best it has in a long time. I think it may be because I have stopped snatching again and continue to only do swings. Perhaps the indian clubs are playing a role too?

Early Morning Workout

My life has been getting more and more hectic with work and the kids getting involved in more activities. My time for working out has been getting pinched. So I decided to try to workout in the morning before work which means rise and shine around 5:20 AM. I am not usually a morning workout guy, but today things went OK.

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

Indian Clubs: 5 minutes various patterns

HS Roundabouts (24kg) 40 reps in 1 minute/30 seconds rest x 15 sets

SLDL(16kg) 10/10 x 3 sets

Finished around 6:20 AM. Breakfast, shower, and made it to work by 7:30AM. Worked out well tonight not having to try to fit in a workout after getting home from work. I will continue to give this a try. I think it will work best with my schedule and continue to allow me a regular workout.

Quick One Today

Fit in a short workout today.....between putting together my son's new lacrosse net in freezing temperatures and trying to watch the Brown's last game of the year I was a bit pinched for time. I also hooked up with a friend today for some kettlebell instruction and we did a swing workout together.

Brief Warm Up

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

RBT Split Jumps