Sunday Snatch/Jump Rope Combo

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

Warm Up(16 and 24kg): Various

Snatch/Jump Rope Combo:

*Snatch(28kg) 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Snatching the 28kg went well. No problems with hands. Conditioning fine. Getting better and better with my descent - letting bell drop on own and getting in hook grip early. Also getting better with ascent - not pulling with arm and getting more consistent launching bell off of pelvis with forceful hip snap.

Friday Morning Swings

Fit in a quick one Friday morning before work:

Mobility: Thoracic spine and Pec minor

2Handed Swings(32kg)

*20 reps in 30 seconds

*15 seconds rest

*15 sets completed

Wednesday Snatch/Jump Rope Combo

Still feeling the delayed soreness from Monday, especially in the legs and lats.

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed (5R/5L snatch)

Today's Workout and Last Thursday's Workout

Forgot to post workout last Thursday and then travelled to Boston for a long weekend. Great weekend weather in Boston.....had a nice time.

Thursday 10/20/11

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg); Various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18 rpm x 1 minute

*Jump Rope 1 minute

*10 sets completed - Snatch 5 sets R and 5 sets L

Monday 10/24/11

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

Warm Up(16kg): Various

Swing/Goblet Squat/Push Up Combo

*Swing (32kg) x 20 reps

*Goblet Squat (32kg)

*Push Up

*15 sets completed. 20 reps of Swings with each set. Squats and Push Ups were a decending laddder starting at 15 and decreasing one rep each set until 1.

This workout proved to be quite difficult and required a bit more rest in between sets compared to usual.

Tuesday Combo

Had a crazy weekend at work. Another long day Monday. Today was finally a bit better and was able to squeeze a quick workout in before dinner.....

Warm Up(16kg) Various

Combo Drill(24kg)

*OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

Each set takes about 6 minutes. I rest for 1 minute in between sets. Completed 3 sets total in a little over 20 minutes.

Friday Fitness

Mobility: Thoracic Spine, Pec Minor

Warm Up(16kg): Various

Snatch(24kg) 6 minutes @ 16 rpm - 1 switch

2 minutes Rest

OAJ(24kg) 6 minutes @ 16 rpm - 1 switch

2 minutes rest

OALCCJ(24kg) 6 minutes @ 8 rpm - 1 switch

Snatch/Jump Rope Combo

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

Warm Up(16kg): Various

Snatch/Jump Rope Combo

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

*Jump Rope 1 minute

*10 sets

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

Saturday and Monday Workouts

Forgot to post my workout this weekend:

Saturday:

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg) Various

Swing/Pushup Combo:

*Swing 20 reps(32kg)

*Push Ups in declining ladder 15 ---> 1

*15 sets total in about 30 minutes

Monday Morning:

Mobility: Thoracic Spine, Pec Minor

Warm Up(16kg): Various swings

Two Handed Swing(32kg):

*20 reps in 30 seconds

*15 sec rest

*15 sets

Snatch/Jump Rope Combo

Mobility: Thoracic Spine, Pec Minor

Warm Up(16kg): various

Snatch/Jump Rope Combo:

*Snatch(24kg) 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets

Program Minimum Minimum

Decided to give Dan John's Program minimum minimum work out a try today. Although it doesn't seem like much on paper, it gets quite difficult as the sets start to accumulate. The workout includes what Dan John considers the basic movement patterns: hip hinge (swing), push/pull (push up), squat (goblet squat), and loaded carries (farmers walk).

Mobility: Thoracic Spine, Pec Minor, Supported Wall Squat

Program Minimum Minimum:

*2 Handed Swing(32kg) x 20 reps

*Push Up x 10 reps

*Goblet Squat(32kg) x 10 reps

*Farmers Walk(2x32kg) x 50 yards

I repeated the above circuit 9 times without any rest between sets. I was shooting for 10 cycles, but form started to fall apart on the 9th set so I called it quits before I hurt myself. I am sure I will be quite sore tomorrow.