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

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