Saturday Workout

Took a 2 day vacation to do some yard work. After moving 5 cubic yards of mulch I wasn't feeling like hitting the bells the past couple days. Today, however, was a different story. The shoulder continues to feel fine, so I decided to give jerks another go today.

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up: 16kg various exercises

Jerks:

2x20kg - 12 rpm x 3 minutes

2 minutes rest

2x20kg - 12 rpm x 3 minutes

2 minutes rest

2x24kg - 8 rpm x 3 minutes

Swing/Push Up Combo

*on the minute x 10 minutes

*32kg 2 handed swing x 20 reps/10 pushups

*Each set decreased the number of pushups by 1

Snatch/Jump Rope Combo

No adverse effects on the shoulder after the double jerks.

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up: 16kg - various exercises

Snatch/JR Combo (24kg)

*Snatch @ 16 rpm x 1 minute

*JR 30 seconds

*Switch hands each set of snatches

*12 sets completed - 18 minutes continuous work

Double Jerks!

My shoulder continues to feel good. Painfree and strong even after my last workout. Decided to give some double jerks a go today. Man have I ever missed this stuff!

Mobility - First Rib, Thoracic Spine, Pec Minor, Supported Wall Squat, Calves

Warm Up (16kg) - various exercises

Jerks (2 x 20kg)

*2 minutes @ 10 rpm

*2 minutes @ 12 rpm

*2 minutes @ 12 rpm

*2 minutes rest between sets

Clean/Squat Combo(24kg)

*8 cleans/8 squat Right ---> 8 cleans/8 squat Left

*7 cleans/7 squat Right ----> 7 cleans/7 squat Left

*Continue down until 1 clean/1 squat Right ----> 1 clean/1 squat Left

Friday Workout

Since I have started working the shoulder mobility drills on the Mobilitywod site I have noticed my shoulder feeling better than ever before. In fact, I have even begun to have thoughts of getting on the platform again. I think I am going to start introducing a bit more overhead work (ie. double jerks, one arm jerks, one arm and double long cycle) and see how things go.

Mobility - first rib, thoracic spine, pec minor

Warm Up (16kg) - various exercises

Fitness Protocol:

*Snatch(24kg) 16 rpm x 6 minutes - hand switch at 3 min mark

*2 minutes rest

*OAJ(24kg) 16 rpm x 6 minutes - hand switch at 3 min mark

*2 minutes rest

*OALCCJ(24kg) 8 rpm x 6 minutes - hand switch at 3 min mark

12-18 months ago I would do that workout on an easy day. Today I was huffing and puffing my way through. Will see how the shoulder feels tomorrow. No pain issues while doing the set.

Wednesday Workout

Mobility Work - First Rib, Thoracic Spine, Pec Minor, Calves, Supported Wall Squat

HS Swing(32kg) 20 reps in 30 seconds with 15 sec rest x 15 sets

Ab Wheel 10 reps x 2 sets

More Calf mobility

Kettlebell Combo

Mobility - First Rib, Pec Minor, Thoracic Spine

Warm Up - 16kg various exercises

Combo (2x20kg)

*5 cleans

*5 Presses

*5 Squat

*5 LCCJ

*1 minute Jump Rope

*Repeat x 5 sets

Calve Mobility

Early Morning Snatch/JR Combo

Another 5:30 AM workout. Not fun rolling out of bed, but I am always happy when I am done and I feel great heading to work

Thoracic spine and Pec Minor Mobility

Warm UP: 16 kg

Snatch/JR Combo (24kg)

*Snatch 10 reps - change hand each set

*30 sec Jump Rope

*20 sets