Quick One This Morning

Not much time today, but I was able to get in a short one.....

Mobility: Thoracic Spine and Pec Minor and Wall Support Squat

Warm Up(16kg): Various

Combo(24kg): *OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*Competed 2 cycles of the above

Wednesday Afternoon Snatches and Jump Rope

Still sore from Monday's workout. Amazingly I am most sore in the lats. Can't remember ever getting so sore in the lats.

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg): Various

Snatch/Jump Rope:

*Snatch(24kg) 1 minute @ 18 rpm

*Jump Rope x 1 minute

* 10 sets completed

Wall Handstand Holds x 1 minute x 2 sets

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

Swings and Push Ups

Did a Swing/Push up ladder from Dan John this morning. It was a nice change in pace. I'm sure my chest will be talking to me tomorrow!

Mobility: Thoracic Spine and Pec Minor

Warm Up(16kg): Swings

Swing/Push Up Ladder:

*32kg 2 Handed Swing 20 reps

*12 Push Ups

*20 Swings

*11 Push Ups

*Continued to 1 Push Up - Total of 12 sets

RBT Cross-Over Band Squat - 20 x 3 sets

Friday Fitness

Mobility: First Rib, Thoracic Spine, Supported Wall Squat

Warm Up(16kg): Various

Fitness Protocol(24kg)

*Snatch 6 minutes @ 18 rpm

*2 minutes rest

*OAJ 6 minutes @ 16 rpm

*2 minutes rest

*OALCCJ 6 minutes @ 10 rpm

All lifts were only 1 hand switch at the 3 minute mark. This always gets me. I was really huffing and puffing at the end of the LCCJ.

Wednesday Morning Quick Swings

Not much time today....

Mobility: Thoracic Spine and Pec Minor

Warm Up(16kg): Swings

2Handed Swings(32kg):

*20 reps in 30 seconds

*15 sec rest

*15 sets

Saturday and Monday Workouts

Forgot to post Saturday's workout:

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

Warm Up(16kg): various

Combo(24kg): *OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*Completed 3 sets of above with 1 minute rest between sets

Wall Handstand: Hold for 1 minute x 2

Plank: Hold for 1 minute x 2

Today's early morning workout......

Mobility: Thoracic Spine and Pec Minor

Warm Up(16kg) Various

Snatch/Jump Rope Combo(24kg)

*Snatch @ 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed (5R/5L)

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

Wednesday Morning Snatch/Jump Rope Combo

Busy day today so figured I should get the workout in first thing or else it would be unlikely to happen today.....

Mobility: Thoracic Spine, Pec Minor

Warm Up(16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18rpm x 1 minute

*Jump Rope x 1 minute

*Completed 10 sets (5R/5L)

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

The snatch/jump rope combo is significantly more difficult increasing the rate of snatches from 16 to 18rpm. I was sucking wind by the last set.

Monday Morning Swings/Handstands

Mobility: Thoracic Spine, Pec Minor

Warm Up(16kg): various

Swings(32kg): 20 reps in 30 seconds, 15 seconds rest - 15 sets completed

Wall Handstands - Hold 1 minute x 2

Shower, Breakfast, Off to Work........

Saturday Workout

Mobility: First Rib, Thoracic Spine, Wall Supported Squat, Calf

Warm Up(16kg): Various

Combo (24kg)

*OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*3 sets completed in 21 minutes

Elephant Walk 5 x 2 sets

Wall Handstand - 1 minute hold x 2

Mobility: Couch Stretch

Need to keep working the wall handstands. Holding for 1 minute was very tough. Entire upper body was shaking for last 10 seconds.

Thursday Workout

Tweaked my low back during my Sunday Workout so took a few days to rest. Feeling better today.....

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up(16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) @ 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets (5R/5L)

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

Bodyweight Exercises

Wall Handstands

Sunday Workout

Working this weekend, but was able to get home at a reasonable time today. No rush while working out today.

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg) Various - swings, presses, jerks, LCCJ, snatch

Fitness Protocol(24kg)

*Snatch 6 minutes @ 16 rpm - 1 switch

*2 minutes rest

*OAJ 6 minutes @ 16 rpm - 1 switch

*2 minutes rest

*OALCCJ 6 minutes @ 10 rpm - 1 switch

Headstands and Wall Handstands

RBT Split Squats 20R/20L x 2 sets

Ab Wheel Jacknifes 5 x 2 sets

Friday Morning Roundabouts

Mobility: Thoracic Spine/Pec Minor

Roundabout Swings(24kg)

*40 reps in 1 minute

*Rest 30 seconds

*10 sets completed (400 swings)