Wednesday Morning Snatches

Mobility: 1st rib, Thoracic Spine, Pec Minor

Warm Up(16kg) - various

Snatch(20kg) @ 16 rpm x 14 minutes - switching hands every minute

Blister developed on right hand. Was hoping to go longer, but shut it down due to hands. It is amazing how fast my hands "softened up". Will take a while to get them back in condition for snatching.

Monday Morning Drop Set Swings

Mobility: 1st Rib, Thoracic Spine, Pec Minor

Drop Set HS Swings (40, 32, 28, 24kg)

*10 reps with each bell in 1 minute

*30 sec rest

*10 sets

RBT Split Squats 10R/10L x 2 sets

Friday Morning Workout

Had to really convince myself to workout this morning, but as usual, I was happy that I got it done first thing in the morning.

Warm Up: 16kg various

Combo (24kg):

*C&P 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*1 minute rest between sets. Completed 3 sets total in 20 minutes

Breakfast.....shower.....off to work...

Wednesday Morning

Mobility: Thoracic Spine and Pec Minor

Swing 2H Hardstyle(32kg) - 20 reps in 30 secs/15 sec rest

*15 sets

SLDL(20kg) 10L/10R x 2 sets

Ab Wheel Rollout 10 x 2 sets

Monday Morning Snatches

Mobility: 1st Rib, Thoracic Spine, Pec Minor, Calf

Warm Up: 16kg various

Snatch/JR Combo:

*Snatch(24kg) 16 rpm x 1 minute - switch hands each set

*JR 30 seconds

*10 sets

Done

Friday Morning

Mobiltity: First Rib, Thoracic Spine, Pec Minor

Warm Up: (16kg) various

Combo(24kg)

*Clean and Press - 10R/10L

*Squat - 10R/10L

*Windmill - 10R/10L

*Snatch - 10R/10L

*rest 1 minute and repeat

Completed 2 sets in about 15 minutes. Would have liked to get one more set in, but had to get ready for work.

Short One Wed Afternoon

Only had 30 minutes to fit in a short one this afternoon before had to be out to the diamond.

Mobility: Thoracic spine, pec minor

Swing(32kg) 20 in 30 seconds/15 seconds rest x 15 sets

Windmill(20kg) 15L/15R x 2 sets

Done

Monday Morning Workout

Now with the kids' baseball season in full swing, there is even less time to squeeze in a workout in the afternoon. Decided to get it done this morning. Only downside is that the workouts need to be short and sweet. Not much extra time for mobility or other exercises.

Mobility: 1st rib, Thoracic spine, pec minor

Warm Up(20kg) various

Double Combo(2x20kg)

*5 cleans

*5 presses

*5 squats

*5 LCCJ

*1 minute jump rope

*5 sets of the above

Shower......breakfast.....work

No Time To Post

This past week was crazy. Was able to fit in some quick workouts but didn't have time to post. So here are Wednesday and Friday's workouts:

June 8th

Mobility: 1st rib, thoracic spine, pec minor, supported wall squat

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

June 10th

Mobility: 1st rib, thoracic spine, pec minor, calves

Warm Up: 16kg various

Snatch/JR Combo(24kg)

*Snatch 24kg - 16 rpm x 2 minutes - switch hands each set

*45 sec Jump Rope

*Did 4 sets of this

*Last 2 sets were GS 1 Handed Swings x 2 minutes with 45 sec JR in between

Monday Morning Workout

Pushed for time this morning so had to stay focused......

Mobility: First Rib, Thoracic Spine

Warm Up(16kg) various

Snatch/JR Combo:

*Snatch(24kg) @ 16 rpm x 1 minute - change hands each set

*30 seconds Jump Rope

*10 sets

RBT Split Squat - 10L/10R x 2 sets

Saturday Workout

Took a 2 day vacation to do some yard work. After moving 5 cubic yards of mulch I wasn't feeling like hitting the bells the past couple days. Today, however, was a different story. The shoulder continues to feel fine, so I decided to give jerks another go today.

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up: 16kg various exercises

Jerks:

2x20kg - 12 rpm x 3 minutes

2 minutes rest

2x20kg - 12 rpm x 3 minutes

2 minutes rest

2x24kg - 8 rpm x 3 minutes

Swing/Push Up Combo

*on the minute x 10 minutes

*32kg 2 handed swing x 20 reps/10 pushups

*Each set decreased the number of pushups by 1

Snatch/Jump Rope Combo

No adverse effects on the shoulder after the double jerks.

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up: 16kg - various exercises

Snatch/JR Combo (24kg)

*Snatch @ 16 rpm x 1 minute

*JR 30 seconds

*Switch hands each set of snatches

*12 sets completed - 18 minutes continuous work