Combo Drill

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo:

*OA GS Swing(28kg) 10R/10L

*OALCCJ(28kg) 10R/10L

*Push Up x 10

*RBT Split Squat 10R/10L

*Ab Wheel Rollout x 10

*RBT Assisted Pullups x 8

*completed 3 rounds of above combo non-stop in 22 minutes

Snatch/Jump Rope Combo

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up:(16kg) Various

Snatch/Jump Rope Combo(24kg):

*Snatch @ 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Working Off the Cookies

Had a great Holiday weekend with family and friends and no work.....

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo Drill(24kg)

*OALCCJ 10R/10L

*Swing/Flip/Squat x 10

*Windmill 10R/10L

*Snatch 10R/10L

*Jump Rope 1 minute

*Completed 3 rounds of the above non-stop in 25 minutes

Friday Combo

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg) Various

Combo:

*OA GS Swing(24kg) 10R/10L

*OALCCJ(24kg) 10R/10L

*Push Up x 10

*RBT Spit Squat(purple) 10R/10L

*Ab Wheel Roll Out x 10

*Band Assisted Pull Ups x 8

*Completed 4 rounds of circuit, nonstop, in 33 minutes

Combo Drill

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo(24kg):

*OALCCJ 10R/10L

*Squat 10r/10L

*Windmill 10R/10L

*Snatch 10R/10L

*One minute rest between sets. 3 sets completed in 21 minutes total time

Snatch/Jump Rope Combo

Long weekend of work. Home a bit early today......

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up (16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) @ 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Ab Wheel Rollout: 10 x 2

SLDL(20kg): 10R/10L x 2

Swings and Push Ups

Still sore from Monday.

Mobility: Thoracic Spine, Pec Minor, Couch

2Handed Swings(32kg)

*20 reps in 30 seconds

*15 sec rest

*15 sets

Done

Bells/Bodyweight Combo

Bit under the weather on Friday so decided to cut my workout short. Feeling better today.

Mobility: Thoracic Spine, Pec Minor, Couch Stretch

Combo:

*Band assisted Pullups x 10

*2Handed Swing(32kg) x 20

*Push Up x 10

*RBT Split Squat(purple) 10R/10L

*Farmers Walk(2x32kg) 75 yds

*Ab Wheel Rollout x 10

*Did above combo nonstop for 30 minutes. Completed 6 cycles

Kettlebell Combo

Had to squeeze a workout in today with time limitations. This ended up being harder than I remember.

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo Drill(2x20kg):

*Cleans x 5

*Press x 5

*Squat x 5

*LCCJ x 5

*Jump rope x 1 minute

*Completed 5 sets of the above combo in just under 20 minutes

Program Minimum Minimum

Mobility: Thoracic Spine, Pec Minor, Couch

Program Minimum Minimum:

*2Handed Swing(32kg) x 20

*Push Up x 10

*Goblet Squat(32kg) x 10

*Farmers Walk(2x32kg) x 60 yards

*Went for 20 minutes non-stop

Friday Night

Late night at work. Was able to fit in a workout from 9:30 to 10PM last night.

Mobility: Thoracic Spine, Pec Minor, Couch, Calf

Warm Up(16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed