Monday and Wednesday Workouts

Forgot to post Monday's band workout:

Mobility: Thoracic Spine, Pec Minor, Couch

Band Cardio Combo (purple):

*20 seconds work, 10 seconds rest. All 5 exercises done once = 1 set

*Burpees

*Prone Run

*Burpee Jacks

*Rotational Mt. Climbers

*Run in Place

*5 sets completed in 15 minutes

Todays workout with limited time:

Warm Up(16kg): Various

Kettlebell Combo Routine(24kg)

*OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*Completed 3 cycles of above exercises with 1 minute rest between sets in 21 minutes

Snatch/Jump Rope Combo

Took a few days off over the holiday. Was ready to get some work done today.

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Ab Wheel Rollout: 10 reps x 2 sets

Pre-Turkey Workout

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): various

Swing/Goblet Squat/Push Up Combo:

*2Handed Swings(32kg) 20 reps

*Goblet Squat(32kg) Descending ladder 12 ----> 1

*Push Ups Descending ladder 12 ---> 1

Didn't have much energy today. Was really sucking wind and bit lightheaded so decided to cut it short today. Completed 8 sets.

Snatch/Jump Rope Combo

Mobility: Thoracic Spine, Pec Minor, Calf, Couch

Warm Up(16kg): various

Snatch/Jump Rope Combo:

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

*Jump Rope x 1 minute

*10 sets completed

RBT Cardio Combo

Mobility: Thoracic spine, Pec minor, Couch drill

RBT Cardio Combo:

*20 sec work/10 sec rest

*Burpee

*Prone Run

*Burpee Jacks

*Rotational Mt. Climber

*Run in Place

*6 sets of above circuit done nonstop for a toatl time of work equal to 15 minutes

Snatch/Jump Rope Combo

Mobility: 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

More Bells and Bands

Mobility: Thoracic Spine, Pec Minor, Couch Stretch

2Handed Swings(32kg):

*20 reps in 30 seconds

*15 sec rest

*15 sets completed

RBT Leg Combo:

*Front Squat(purple): 20 reps

*Split Squat(purple): 20R/20L

*Front Lunge(black): 20R/20L

*Back Lunge/Reach Forward: 20R/20L

*Side Lunge: 20R/20L

Last time I did this leg combo I was hurting for several days. Guess I will see how it goes this time.

Snatch/Jump Rope Combo

Mobility: Thoracic Spine, Couch

Warm Up(16kg): Various

Snatch/Jump Rope Combo(24kg)

*snatch @18 rpm x 1 minute

*jump rope x 1 minute

*10 sets

Then suffered through another heartbreaking loss by the Browns. They make you watch all the way to the end and then rip your heart out again and again.......

Friday Bells and Bands

Life caught up to me this week. Had long days at work followed by after work commitments that really cut into my ability to workout. Today, however, I took a vacation day and was able to spend some quality time in the basement.

Mobility: 1st Rib, Thoracic Spine, Pec Minor, Couch Stretch

Warm Up(16kg): Various

Fitness Protocol(24kg):

*Snatch @ 18 rpm x 6 minutes - 1 switch

*2 minutes rest

*OAJ @ 16 rpm x 6 minutes - 1 switch

*2 minutes rest

*OALCCJ @ 8 rpm x 6 minutes - 1 switch

RBT Leg Workout(see video below)

*Front Squat x 20 reps

*Split Squat x 20R/20L

*Forward Reach x 20R/20L

*Side Lunge x 20R/20L

Cardio Band Workout

Tried something new today. Saw a great clip for a tabata style band workout by Dave Schmitz that I thought I would try. Although very simple, it is quite difficult aerobically.

Cardio Band Workout(Purple Band): 20 seconds work/10 seconds rest

*Assisted Burpee

*Prone Running

*Assited Burpee Jumping Jacks

*Rotational Mountain Climbers

*Stationary Running

Completed 6 sets of the above protocol without rest. Took 15 minutes total

RBT Side Step (orange band)

See video by Dave for example of above workout:

Snatch/Jump Rope Combo

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg): various

Snatch/Jump Rope Combo:

*Snatch(24kg): 20 rpm x 1 minute

*JR 1 minute

*10 sets total completed (100 snatch right/100 snatch left)

Jerks and Snatches

Watched video of last weekend's WKC World Championships in Chicago and got my juices flowing to return to the platform. Scott Tighe became only the 2nd American male to make Master of Sport in biathlon. Decided to do a more traditional GS workout today.

Mobility: Thoracic Spine and Pec Minor

Warm Up(16kg): Various

Jerk Pyramid:

*10 reps completed in each set in 1 minute followed by 1 minute rest

*2x20kg, 2x24kg, 2x28kg, 2x24kg, 2x20kg

*Did the pyramid twice for 100 total jerks

Snatch(24kg) 16 rpm x 7 minutes - 1 switch

RBT Split Squat 20R/20L x 2 sets