Wednesday Afternoon

Mobility: First Rib, Thoracic Spine, Supported Wall Squat

TGU(24kg): 5 minutes

Combo: *Cleans x 5

*Press x 5

*Squat x 5

*LCCJ x 5

*Jump Rope 1 minute

*Performed the above circuit 5 times in about 20 minutes

*Set 1(2x20kg), Set 2 and 3 (2x24kg), Set 4 and 5 (2x20kg)

Elephant Walk 5 x 2 sets

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

This combo routine was very tough. Had my really breathing hard at the end.

Monday Morning Snatches

Wow, it was rough rolling out of bed this morning!

Mobility: Thoracic Spine and Pec Minor

Warm Up: Various exercises with 16kg

Snatch/Jump Rope Combo:

*Snatch(24kg) 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets total

Friday Afternoon Combo

Home early today!

Mobility: First Rib, Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg): Various exercises

Combo: *1ALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*Completed 3 sets - First 2 sets with 28kg bell, last set with 24kg bell

Jerks/Snatches/Video

Was able to get home at a reasonable time today and felt like another GS type workout. Also blew off the dust of my FlipCam and shot some video.

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up(16kg): Various

Jerk(2x20kg): *12 rpm x 2 min

*12 rpm x 2 min

*14 rpm x 2 min

*12 rpm x 2 min

*2 min rest between each set

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

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

Band Abs

Program Minimum

Warm Up: Bands

TGU(20kg): 5 minutes alternating hands each rep

2 Handed Swings(32kg) *20 reps in 30 sec with 15 sec rest

*15 sets

Another Workout

Found myself with a bit of free time today. Was raining and kids events were cancelled so I decided to hit the basement for a workout.

Mobility: 1st Rib, Thoracic Spine, Pec Minor, Supported Wall Squat, Calf

Warm Up: Various(16kg)

Snatch/Jump Rope Combo:

*Snatch(24kg) 16 rpm x 1 minute

*Jump Rope x 1 minute

*12 sets (6R/6L)

Band Split Squat - 10R/10L x 2

Band Dead Lift - 10 x 2

Band Rows 10 x 2

Have really been working on launching my arm off my pelvis during snatches and swings lately. Really seems to shoot the bell overhead without much effort. Hardest part is getting the timing down. My instinct is to rush the backswing and start pulling with my arm. What I need to do is give the backswing time and then start the upswing with my double knee bend and pelvic thrust. Practice......practice......practice

A Return to the Past

A crazy end of the week cut into my training, but today I had unlimited time to workout so I decided to try another GS based workout.

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up(16kg): Various

Jerk (2x20kg)

*10 rpm x 2 minutes

*12 rpm x 2 minutes

*12 rpm x 2 minutes

*12 rpm x 2 minutes

*10 rpm x 2 minutes

*all sets had 2 minutes rest between

Snatch(24kg) 16 rpm x 6 minutes - 1 hand switch

Ab Wheel Rollout - 10 x 2 sets

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

Had a bit better luck doing the jerks with the 20kg bells. Still need to focus on technique and getting back into condition.

Tuesday Night

Work schedule looks bad for Wednesday with meetings early in the morning and at dinner time so I decided to fit in a workout tonight knowing that tomorrow was going to be a wash.

Mobility: Thoracic spine, Pec minor, Supported wall squat

Warm Up: 16kg various

Combo(24kg): *1ALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*3 sets of above circuit completed

Mobility: Deep squat and calves

Monday Morning Workout

Up at 5:45 AM

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up: 16kg various

Jerk: 2 minutes work/2 minutes rest

*(2x20kg) 10 rpm x 2 minutes

*(2x24kg) 10 rpm x 2 minutes

*(2x24kg) 8 rpm x 2 minutes

*(2x20kg) 10 rpm x 1 minute

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

Ab Wheel Rollout: 10 x 2 sets

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

Jerks used to be so much easier!!! Tough starting over again. I feel like I should just be able to pick up right where I left off 12 months ago......wrong. Will have to do more work with the 20kg bells and slow the pace with the 24kgs until I can get back in shape.

Snatch on the other hand continues to progress well. Just need to toughen up the hands a bit and work on my conditioning.

Quick Friday AM Swings

Mobility: Thoracic Spine and Pec Minor

Warm Up: Band Deadlift

Swing(32kg): *2 Handed Swing 20 reps in 30 seconds

*15 sec rest

*15 sets

Done

Back From Vacation

Returned from a wonderful 2 week vacation in the Great White North of Northwestern Quebec Provence. As usual, it was a great vacation with family off the grid. No phones, pagers, internet, etc..... I really needed the break from work and feel very refreshed. I did bring a 24kg bell, a jump rope and some bands.

The shoulder is feeling pretty much back to normal and I am beginning to entertain thoughts of getting back on the platform sometime this fall with the 24's.

Below are the workouts I did while on vacation including my workout yesterday back in my basement:

7/28/11

Mobility: Thoracic spine, Pec minor

Combo Ladder(24kg)

*Snatch/LCCJ/Squat

*1/1/1 to 9/9/9 reps - Did each hand at every level

7/30/11

Mobility: Thoracic spine, Pec Minor

Warm Up: Bands

Snatch/JR Combo (24kg)

*1 min @ 16 rpm

*50 sec Jump Rope

*10 sec rest

*14 sets (7R/7L)

Band Split Squat(purple) 20R/20L x 2

Band Dead Lift(purple) 20 x 2

Band Rows(red) 20 x 2

Mobility: Deep Squat

8/1/11

Band Warm Up

Roundabout Swings(24kg)

*40 reps - 1 min

*30 sec rest

*10 sets (400 swings)

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

8/3/11

Mobility: TS

Warm Up: Bands Various

Combo(24kg)

*OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*3 sets of above

Mobility- Deep Squat - 3 min

8/6/11

Warm Up: Various Bands and Swings

Snatch/JR Combo:

*Snatch(24kg) 16 rpm x 1 min

*Jump Rope 1 min

*10 sets (5R/5L)

Mobility: Deep Squat - 2 minutes

8/10/11

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up(16kg) Swings/Snatches

Snatch/JR Combo:

*Snatch @ 16 rpm x 2 minutes

*Jump Rope x 1 minute

*2 Sets Each Hand

*Third Set only made 1 minute snatch due to hands/Jump Rope x 90 seconds

OAJ(28kg) @ 12 rpm x 2 minutes - 1 set right and left

Ab Wheel: 10 reps x 2 sets

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