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:

Mobility: Thoracic spine, Pec minor
Combo Ladder(24kg)
*1/1/1 to 9/9/9 reps - Did each hand at every level

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

Band Warm Up
Roundabout Swings(24kg)
*40 reps - 1 min
*30 sec rest
*10 sets (400 swings)
SLDL(24kg) 10R/10L x 2 sets

Mobility: TS
Warm Up: Bands Various
*Squat 10R/10L
*Windmill 10R/10L
*Snatch 10R/10L
*3 sets of above
Mobility- Deep Squat - 3 min

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

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

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