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