Friday, December 30, 2011

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

Wednesday, December 28, 2011

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

Monday, December 26, 2011

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, December 23, 2011

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

Wednesday, December 21, 2011

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

Sunday, December 18, 2011

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

Wednesday, December 14, 2011

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

Monday, December 12, 2011

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

Wednesday, December 7, 2011

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

Monday, December 5, 2011

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

Saturday, December 3, 2011

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