Monday AM Workout

Was out of town at a meeting for the long weekend. Was a nice break from working out. Back at it this morning.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pull Aparts

Indian Clubs: 5 minutes

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

SLDL(2x20kg) 5/5 x 3 sets

Wednesday Morning

It was rough rolling out of bed this morning, but I got it done. Was hoping to do some snatches and OAJ today but my left shoulder is a bit sore so I decided to hit the swings instead.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Indian Clubs: 5 minutes

HS Swing Roundabouts(28kg)

*40 reps in 1 min

*30 sec rest

*10 sets

SLDL(20kg) 5/5 x 3

Monday Morning Swings

Roled out of bed this morning and hit the basement.....

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Indian Clubs: 5 min

HS Swing(32kg): 20 reps in 30 sec/15 sec rest x 15 sets

SLDL(16kg): 10L/10R x 3 sets

GO PACK GO

Delayed Saturday Entry

Worked out on Saturday this weekend, but delayed my entry as I wanted to post some video. My shoulder has been feeling its best in a long time. I have now been snatching without any real problems. One arm jerks have also been going well too. Today, I decided to give double jerks a go to see how things felt. I was hoping to do a few short 3 minute sets with the 24kg bells. Initially planned to go at 8 rpm but the bells felt so light and I was just standing around so I picked the rate up to 10 per minute. However, after the first minute, I could start to feel some pain in the left shoulder so I decided to shut it down. No point in hurting myself again, especially since I am so close to being back.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Scap Pullapart

Indian Clubs: 5 minutes

Snatch(24kg) 8 minutes @ 14 rpm - 1 switch (see video below)

HS Swing(32kg) 20 reps in 30 sec/15 sec rest - 10 sets

I have been playing with Morozov's technique, leaning back on the drop and trying to get the elbow to my waist before the hip hinge. I really like this drop. From the video, it looks like I still have some work to do in order to consistently get my elbow to my hip especially as I fatigue. Just feels good to be snatching again and I look forward to beginning double jerks in the near future.

Looks like I am almost back..............

Thursday AM Workout

Fit one in early this morning. As hard as it is to role out of bed it sure feels good to be done with my workout first thing in the morning and I always feel charged and ready to head for work.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Indian Clubs: 5 min

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

RBT(purple band): Front Squat - 20 reps

Split Squat - 20L/20R

Dead Lift - 20 reps

Tuesday

Was able to get home early today to get an early afternoon workout in.....still my prefered time to exercise.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pull Apart

Indian Club: 5 minutes

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

2 minute rest

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

2 minute rest

OALC(24kg) 6 minutes @ 10 rpm - 1 switch

This really had me working hard. Feels good to be getting back to the GS lifts again......I have been missing them!

Sunday Workout

Having a rough weekend at work. Yesterday I got clipped for 12 hours, but today was much better and I was able to get home at a reasonable time and get in a workout.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullapart

Indian Clubs: 5 minutes various exercises

Snatch/1 Arm LCCJ/Goblet Squat Ladder(24kg)

*Left: 1 snatch/1LCCJ/1 squat ---> Repeat on Right

*Left: 2 snatch/2LCCJ/2squat ---> Repeat on Right

*continue until Left: 10 snatch/10 LCCJ/ 10 squat ---> Repeat on Right

*Don't put bell down until done

*31 minutes continuous work - HR 160 at completion

This was a great flow drill. Really had me working hard at the end. Have been really working on the new snatch technique which is working very well for me.