Friday, September 30, 2011

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, September 28, 2011

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

Monday, September 26, 2011

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, September 23, 2011

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, September 21, 2011

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

Monday, September 19, 2011

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, September 14, 2011

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, September 12, 2011

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, September 10, 2011

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, September 8, 2011

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, September 4, 2011

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, September 2, 2011

Friday Morning Roundabouts

Mobility: Thoracic Spine/Pec Minor
Roundabout Swings(24kg)
*40 reps in 1 minute
*Rest 30 seconds
*10 sets completed (400 swings)