Wednesday, August 31, 2011

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, August 29, 2011

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, August 26, 2011

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

Wednesday, August 24, 2011

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




Monday, August 22, 2011

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

Sunday, August 21, 2011

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

Saturday, August 20, 2011

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, August 16, 2011

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, August 15, 2011

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.

Friday, August 12, 2011

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

Thursday, August 11, 2011

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