Thursday Workout

Tweaked my low back during my Sunday Workout so took a few days to rest. Feeling better today.....

Mobility: First Rib, 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 (5R/5L)

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

Bodyweight Exercises

Wall Handstands

Sunday Workout

Working this weekend, but was able to get home at a reasonable time today. No rush while working out today.

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg) Various - swings, presses, jerks, LCCJ, snatch

Fitness Protocol(24kg)

*Snatch 6 minutes @ 16 rpm - 1 switch

*2 minutes rest

*OAJ 6 minutes @ 16 rpm - 1 switch

*2 minutes rest

*OALCCJ 6 minutes @ 10 rpm - 1 switch

Headstands and Wall Handstands

RBT Split Squats 20R/20L x 2 sets

Ab Wheel Jacknifes 5 x 2 sets

Friday Morning Roundabouts

Mobility: Thoracic Spine/Pec Minor

Roundabout Swings(24kg)

*40 reps in 1 minute

*Rest 30 seconds

*10 sets completed (400 swings)

Wednesday Afternoon

Mobility: First Rib, Thoracic Spine, Supported Wall Squat

TGU(24kg): 5 minutes

Combo: *Cleans x 5

*Press x 5

*Squat x 5

*LCCJ x 5

*Jump Rope 1 minute

*Performed the above circuit 5 times in about 20 minutes

*Set 1(2x20kg), Set 2 and 3 (2x24kg), Set 4 and 5 (2x20kg)

Elephant Walk 5 x 2 sets

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

This combo routine was very tough. Had my really breathing hard at the end.

Monday Morning Snatches

Wow, it was rough rolling out of bed this morning!

Mobility: Thoracic Spine and Pec Minor

Warm Up: Various exercises with 16kg

Snatch/Jump Rope Combo:

*Snatch(24kg) 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets total

Friday Afternoon Combo

Home early today!

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

Warm Up(16kg): Various exercises

Combo: *1ALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*Completed 3 sets - First 2 sets with 28kg bell, last set with 24kg bell

Jerks/Snatches/Video

Was able to get home at a reasonable time today and felt like another GS type workout. Also blew off the dust of my FlipCam and shot some video.

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up(16kg): Various

Jerk(2x20kg): *12 rpm x 2 min

*12 rpm x 2 min

*14 rpm x 2 min

*12 rpm x 2 min

*2 min rest between each set

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

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

Band Abs