Double Jerks!

My shoulder continues to feel good. Painfree and strong even after my last workout. Decided to give some double jerks a go today. Man have I ever missed this stuff!

Mobility - First Rib, Thoracic Spine, Pec Minor, Supported Wall Squat, Calves

Warm Up (16kg) - various exercises

Jerks (2 x 20kg)

*2 minutes @ 10 rpm

*2 minutes @ 12 rpm

*2 minutes @ 12 rpm

*2 minutes rest between sets

Clean/Squat Combo(24kg)

*8 cleans/8 squat Right ---> 8 cleans/8 squat Left

*7 cleans/7 squat Right ----> 7 cleans/7 squat Left

*Continue down until 1 clean/1 squat Right ----> 1 clean/1 squat Left

Friday Workout

Since I have started working the shoulder mobility drills on the Mobilitywod site I have noticed my shoulder feeling better than ever before. In fact, I have even begun to have thoughts of getting on the platform again. I think I am going to start introducing a bit more overhead work (ie. double jerks, one arm jerks, one arm and double long cycle) and see how things go.

Mobility - first rib, thoracic spine, pec minor

Warm Up (16kg) - various exercises

Fitness Protocol:

*Snatch(24kg) 16 rpm x 6 minutes - hand switch at 3 min mark

*2 minutes rest

*OAJ(24kg) 16 rpm x 6 minutes - hand switch at 3 min mark

*2 minutes rest

*OALCCJ(24kg) 8 rpm x 6 minutes - hand switch at 3 min mark

12-18 months ago I would do that workout on an easy day. Today I was huffing and puffing my way through. Will see how the shoulder feels tomorrow. No pain issues while doing the set.

Wednesday Workout

Mobility Work - First Rib, Thoracic Spine, Pec Minor, Calves, Supported Wall Squat

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

Ab Wheel 10 reps x 2 sets

More Calf mobility

Kettlebell Combo

Mobility - First Rib, Pec Minor, Thoracic Spine

Warm Up - 16kg various exercises

Combo (2x20kg)

*5 cleans

*5 Presses

*5 Squat

*5 LCCJ

*1 minute Jump Rope

*Repeat x 5 sets

Calve Mobility

Early Morning Snatch/JR Combo

Another 5:30 AM workout. Not fun rolling out of bed, but I am always happy when I am done and I feel great heading to work

Thoracic spine and Pec Minor Mobility

Warm UP: 16 kg

Snatch/JR Combo (24kg)

*Snatch 10 reps - change hand each set

*30 sec Jump Rope

*20 sets

Swings

Quick early morning workout today:

HS 2 Handed Swings(32kg) 20 reps in 30 seconds/15 sec rest x 15 sets

Supported Wall Squat - 8 minutes

Done

Sunday Flow

Pulled up an old combo drill from Steve Maxwell circa 2003 for today's workout.

Warm Up: Mobility drills - thoracic spine, pec minor, supported squat, calves

Warm Up: 16 kg various

Flow Drill (24kg)

*Clean and Press - 10R/10L

*Overhead Squat - 10R/10L

*Windmill - 10R/10L

*Snatch - 10R/10L

*Bell is never set down during the 4 exercise set. Rested 2 minutes between each set. Completed 4 rounds total in just under 30 minutes

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

Late Entry: Thursday Workout

Had to squeeze this one in after kids in bed:

Warm Up: Thoracic spine, pec minor mobility

16kg swing, Press, Snatch

Snatch/JR Combo(24kg)

*Snatch - 10 reps - alternate arm each set

*JR 30 seconds

*20 sets

Couch stretch

Ab Wheel roll Out - 10 x 2

Double Combo

Skipped workout over weekend and went for 25 mile bike ride instead. It was nice to get the bike out again. I always forget how much I enjoy the road bike. Just hard to make it work with my current schedule. Cycling is all about the miles. If you can't put them in, you can't keep up with the pack....

Today, back to the bells.

Warm Up: Mobility - thoracic spine, pec minor, first rib, calves

Combo Drill (2 x 20kg): *5 reps cleans

*5 reps press

*5 reps squat

*5 reps LCCJ

* 1 minute Jump Rope

*Repeat x 6 sets

Quick Snatches

Pressed for time today:

Warm Up: Thoracic spine and Pec Minor mobility

Snatch(20kg) 18 rpm x 12 minutes switching hands every 1 minute.

40kg Swings

32kg swing intervals have become stale so I decided to bump the weight up today to see what would happen.......

Warm Up: Mobility - thoracic spine, pec minor, calf, and hip flexors.

HS 2 Handed Swings(40kg)

*20 reps in 30 seconds

*15 seconds rest

*15 sets

SLDL(24kg) 10/10 x 2

Ab Wheel Roll Out - 10 x 2

Overall, this wasn't too bad. Bit rough on the hands. Got my heart rate up. Definitely felt it in the legs and gluts today.

Sunday Doubles Combo

Long weekend of work, but it felt good to hit the bells today......

Warm Up: Mobility work - thoracic spine, pec minor, first rib, internal rotators hips, calves

Double Combo (2x20kg):

*5 cleans

*5 presses

*5 squats

*5 LCCJ

*after above 20 reps, Jump rope for 1 minute. This was repeated for 6 sets non-stop taking

21 minutes

Shoulder was essentially pain free after doing the mobility warm up. No problem with presses or jerks. Only time I can still a bit of left shoulder pain is in the rack position.