Friday, April 29, 2011

Snatch/Jump Rope Combo

Brought my kettlebell to my son's lacrosse practice today in order to squeeze in a workout.

Warm Up: Thoracic and Pec Minor mobility
Swings, snatches
Snatch/JR Combo:
*Snatch(24kg) 10 reps in 30 seconds - alternate hands each set
*30 seconds jump rope
*20 sets

Wednesday, April 27, 2011

Morning Swings

Another early morning workout today:

Warm Up: Thoracic and pec minor mobility
Indian Clubs
HS 2 Handed Swing(32kg)
*20 reps in 30 sec
*15 sec rest
*15 sets
RBT Split Squat 20/20 x 2
Ab Wheel Rollouts 10 x 2

Monday, April 25, 2011

Early Morning Snatches

Rolled out early this morning and decided to snatch.

Warm Up: Thoracic and Pec minor mobility
Snatch(16kg): 20 rpm x 28 minutes - switching hands every minute

Saturday, April 23, 2011

I Am That Guy/Saturday Swings

This post on the MobilityWod site is speaking directly to me. I am only able to get about 5-10 degree of internal rotation of my femur doing Kelly's test. I guess that would explain why I struggle so much getting deep into my squat. Check out this post and give this stretch a shot.

One of the first days that was warm and NOT raining. Spent several hours in the yard doing the spring clean up. This was my warm up for a quick swing workout.

Warm Up: Thoracic spine and Pec Minor Mobility and Yard Work
2 Hand HS Swing(32kg): 20 reps in 30 seconds/15 seconds Rest x 15 sets
More Hip/Ankle/Calf Mobility work

Thursday, April 21, 2011

Snatch/Jump Rope Combo

Warm Up: Thoracic and Pec Minor mobililty
Warm Up: Swing/Snatch 16kg and 20kg
Snatch/JR Combo:
*Snatch(24kg) 10 reps in 30 seconds - alternate hands each set
*30 sec Jump Rope
*20 sets
Mobility: calves, quads, psoas

Tuesday, April 19, 2011

Tuesday Swing/Jump Rope Combo

Went back to the first video clip on the site and couldn't do it......the workout was to sit in a full squat with feet not turned out for 10 minutes. Boy are my hips and ankles tight. I guess that is what 30 years of sitting will do to one's body. I am really committed to working on this issue and will start dedicating time every day, if possible, to working on my ankle and hip mobility issues.

Warm Up: Thoracic spine and Pec minor mobility
Swing/JR Combo
*32kg 2 Handed Swing 20 reps in 30 seconds
*30 sec Jump Rope
*15 sets
Ab Wheel Roll Outs - 10 reps x 2 sets
Hip Mobility Work

Sunday, April 17, 2011

Sunday Workout

Decided to try something a bit different today......did a circuit using double 20 kg bells and jump rope as active rest. Although the routine is simple, it was very tough lasting just short of 20 minutes of continuous activity. For those of you looking for a challenge, give it a go.

Warm Up: lacrosse ball mobility of the thoracic spine and pec minor
Warm Up: various cleans, presses and LCCJ with 16kg
Ciruit (2 x 20kg)
*5 Cleans
*5 Squats
*5 Presses
*After completing the above 20 reps, I jumped rope for 1 minute and then repeated to complete 5 sets total taking just under 20 minutes
SLDL(24kg) 8L/8R x 2 sets
Ab Wheel Roll Out 10 x 2 sets

Thursday, April 14, 2011

Thursday Snatches

Was able to get home at reasonable time today so I squeezed in a workout instead of waking up early on Friday morning. Felt like doing some snatches today.....

Warm Up: Shoulder mobility with lacrosse ball for thoracic spine and pec minor
Snatch(20kg) - 20 rpm switching hands every minute x 14 minutes


Tuesday, April 12, 2011

Tuesday Circuit Workout

Hands were a bit tender from Sunday, so decided to do something a bit different today.

Warm Up
Circuit - 30 seconds work/20 seconds rest
*RBT Split Squat Right
*RBT Split Squat Left
*RBT Skierg
*Jump Rope
*Did 5 cycles of above workout.

Legs were dying at the end of this.

Sunday, April 10, 2011

Sunday Outdoor Workout

Had a brutal weekend on call. Was able to fit in a workout late Sunday afternoon. First nice spring day in Cleveland this year - sunny in the mid 70s. Decided to workout outside which is always nice, except I tore my hands up a bit.

Warm Up - shoulder mobility thoracic spine and pec minor with lacrosse ball
Snatch/Jump Rope Combo
*snatch(24kg) 10 reps 1 hand - alternate each set
*Jump Rope 30 seconds
*18 sets - stopped two sets early due to hands

Friday, April 8, 2011

Very Sore Today/AM Workout

Did some more mobility work last night. Besides shoulders, did some work on the glutes and ankles. Felt good while doing, but had to wake up in the middle of the night to use the bathroom and couldn't believe how sore I was!!!!
Check out these videos for opening up the first rib as it pertains to shoulder mobility and the last exercise on the second video concerning ankle mobility. Both of these were very helpful for me.

Early AM workout today. Like usual, it was tough to rally, but I was glad that I did. Not a whole lot of time this morning......

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Scap Pullapart
Indian Clubs: 5 minutes
2 Handed HS Swing(32kg): 20 reps in 30 sec/15 sec rest x 15 sets

Wednesday, April 6, 2011

Wednesday Workout/New Shoulder Mobility Work

Stumbled upon a great blog called Great stuff on this site for all areas of the body. I was most interested in some of the shoulder mobility work to see if I could start to work through some of my chronic issues in the left shoulder. Check out the 3 videos below. They are all very good exercises (the lacrosse ball stuff is quite painful).

The middle video, pec minor trigger point work with the lacrosse ball really isolated my painful area in my left shoulder. I felt quite a bit better after several minutes of this stretch.

Work Out:
Snatch/Jump Rope Combo
*Snatch(24kg) 10 reps - alternate arms each set
*30 sec Jump rope
*complete 20 sets
SLDL(24kg) 8/8 x 2 sets
RBT Side Walk x 2 sets

Sunday, April 3, 2011

Back From Vacation/Trip to New Gym

Just returned from a nice family vacation to Florida for Spring Break. Beautiful weather and fun with the family. Also had a nice break from working out. Only downside was I re-aggrevated my left shoulder injury while bodysurfing in the ocean. So, I guess it is back to swings, and more swings......

Today I headed over to my Dad's basement gym to get in a workout and play with some of his toys. At age 70, he is still pushing around the kettlebells, bands, and ropes on pretty much a daily basis. We came up with a crushing cardiovascular circuit combining 2 handed kettlebell swings, battling ropes, and a poor man's skierg using a resistance band hanging from the ceiling (if you don't know what a skierg is search for video on YouTube. It is essentially a cross country skiing double polling simulator that is amazingly difficult.)

Warm Up
*HS 2 Handed Swing(32kg)
*Band Skierg
*Battling Ropes
*30 seconds work/15 seconds rest at each of the 3 stations equaled one rep.

After 4 reps we realized that we needed more rest, so the work/rest interval was changed to 30 sec/30 sec for an additional 4 reps. In all we made it through 8 circuits (12 minutes of work). This was quite difficult. I will try to post some video the next time we get up the guts to try this one again.