Quick One At the Crack of Dawn

Only had time for a short one this morning:

Warm Up

Indian Clubs

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

Off to work......

Friday AM Workout

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(2x20kg) 5L/5R x 3 sets

Back From the Great White North

Just returned from an excellent vacation at the family cabin in Northwestern Quebec. It was cold but gorgeous and very relaxing. It is so nice to be able to remove yourself from technology. No pagers, cell phones, email. Just fresh air, silence, beauty of nature, and uninterrupted time with the family. I also took a break from working out and as usual I was excited to get back to the basement and the bells.....

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

Indian Clubs: 5 Minutes

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

RBT Blaster - 45 sec work/15 sec rest

*front Squat

*Split Squat R leg in front

*Split Squat L leg in front

*Dead Lift

*Lateral Core

*Rotational Core

Monday Morning

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

Indian Clubs: 5 min

HS Swings (40kg, 32kg)

*20 reps in 30 seconds/15 seconds rest

*alternated sets with 40kg and 32kg bells

*16 total sets

SLDL(2x20kg) 5/5 x 3 sets

Friday Morning

Was tempted to roll over when my alarm went off, but I rallied.......barely.

Shoulder is sore again, likely from the windmills......when will I learn to lay off the overhead work?

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

Indian Club: 5 minutes

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

RBT Core Work

Wednesday Morning Workout

Up and at em early today.....

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

Indian Club: 5 minutes

Flow Drill (24kg) -- Snatch, Windmill, Squat

*Ladder from 1 to 8 reps with each hand. No stopping until done

*L - 1 snatch/1 windmill/1 squat --> R 1 snatch/1 windmill/1 squat

etc. until did 8 reps of each exercise with each arm

*was planning to work up to 10 reps per exercise, but my shoulder stability on the windmills

started to get a bit dicey so I cut it short.

GO PACK GO

It was a very exciting conclusion to a great Super Bowl and not only did my truly favorite team win ( I was born and raised a Cheesehead) but they beat my new team's (Browns) arch rival. So it was a win, win situation for me.

Forgot to post my workout from last Friday:

Warm Up

Indian Clubs

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

Today, I rolled out of bed bright and early, which was especially difficult since I stayed up late to watch the post game hype, to hit the basement. Tried the Swing drop sets today.

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

Indian Clubs: 5 minutes

HS Swing Drop Sets

*40kg, 32kg, 28kg, 24kg - 10 reps with each weight in 1 minute

*30 sec rest

*10 sets

SLDL(2x20kg) 5/5 x 3 sets

Wednesday Workout

Indian Clubs

Warm Up(16kg) Snatches/OAJ/OAJC

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

2 Minute Rest

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

2 Minute Rest

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

RBT Leg Blaster(purple band) - 45 seconds work/15 sec rest

*Front Squat, Split Squat Right and Left, Deadlift