Monday, May 30, 2011

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, May 27, 2011

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, May 25, 2011

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

Monday, May 23, 2011

Kettlebell Combo

Mobility - First Rib, Pec Minor, Thoracic Spine
Warm Up - 16kg various exercises
Combo (2x20kg)
*5 cleans
*5 Presses
*5 Squat
*1 minute Jump Rope
*Repeat x 5 sets
Calve Mobility

Friday, May 20, 2011

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

Wednesday, May 18, 2011


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


Sunday, May 15, 2011

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

Friday, May 13, 2011

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

Tuesday, May 10, 2011

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

Thursday, May 5, 2011

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.

Tuesday, May 3, 2011

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, May 1, 2011

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
*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.