Mon 12/31/07

-Snatch vo2max(15 sec) 16KGx7 50sets

-Swing 48KGx15 5sets

Had to get it in because I'm not sure if I will be working out tomorrow.

Sun 12/30/07

Finally got over the holiday layoff and back into the swing of things.

-2KB Clean+Press 24KG/24KGx8 3sets
32KG/32KGx4 3sets

-2KB Front Squat 32KG/32KGx5 5sets

-Crush Row 16KGx5 3sets

Thurs 12/20/07

-2KB Clean+Jerk 24KG/24KGx10 5sets

-2KB Front Squat 32KG/40KG(switch weights each set)x3 4sets
Way harder than double 32's.

-Crush Row 12KGx5 5sets

Tues 12/18/07

-Snatch vo2max(15 sec) 16KGx6 50sets

-Swing 48KGx10 7sets

Think I might bump the snatches up to 7/15 sec next time.

Sat 12/15/07

-Tabata Swing 24KGx5min

-TGU 24KGx3/3 1set

-Arm Bar 24KGx30 sec 2sets

I'm at my folks house this weekend, so a good workout for 1 KB and not a lot of time.

Thurs 12/13/07

-2 KB Clean+Jerk(Long Cycle) 24KG/24KGx8 7sets

-2 KB Front Squat 32KG/32KGx5 5sets

-Crush Row 12KGx5 3sets

Tues 12/11/07

-Snatch vo2max(15 sec) 16KGx6 40sets

-Swing 48KGx10 7sets

-1 Leg Airplane twist(slow) BWx3/3

I went and saw Stuart McGill speak last weekend and he gave a great cue. He said to imagine spreading the floor with your feet during any type of squat exercise. It works great with the snatch and the swing. My feet were burning by the end of the workout and my form felt better than ever.

Thurs 12/6/07

-Clean+Press 24KGx5/5 1set

-2KB Clean+Press 32KG/32KGx2 6sets

-2KB Front Squat 32KG/32KGx3 5sets

-Maxercist Row 32KGx3/3 5sets

Training 11/29/07-12/4/07

Thurs 11/29/07
-2KB Clean+Press 24KG/24KGx5 5sets

-Renegade Row 24KGx5/5 5sets

-2KB Front Squat 24KGx5 3sets

Sun 12/2/07
-KB Snatch 24KGx5/5 2sets
32KGx5/5 3sets

-2KB Swing 32KG/32KGx5 5sets

-Sea Saw Press 24KG/24KGx10 5sets

Tues 12/4/07
-Snatch vo2max(15 sec) 16KGx6 24sets

-TGU 16KGx3/3 2sets

The knee is feeling better. Should be able to push the volume back up by next Tuesday's workout.

Sun 11/11/07

-Tabata Swing 24KGx5min

-Arm Bar 16KGx4/4 2sets

Training 10/27/07-11/10/07

Sat 10/27/07
-6 min cadence test = 6rep/15sec

-2KB Swing 24/24KGx5 2sets
32/32KGx5 8sets

-Pulls(off deck) BWx3 3sets
BWx2 4sets

Sun 10/28/07
-Tabata Swing 24KGx4min

-Arm Bar 18lbsx4/4 2sets

Tues 10/30/07
-Snatch v02max(15sec) 16KGx6 40sets

-1 Arm Swing 32KGx5/5 8sets

-TGU 24KGx3/3 3sets

Thurs 11/1/07
-2KB Clean+Press 16/16KGx5/5 1set
24/24KGx5/5 5sets
32/32KGx2/2 2sets

-2KB Front Squat 32/32KGx5 5sets

-Pulls BWx2 5sets

-Arm Bar 12KGx4/4 2sets

Sun 11/4/07
-1KB Snatch 24KGx5/5 2sets
32KGx5/5 6sets

-2KB Swing 32/32KGx7 7sets
alt/w
-Pistols(practice) BWx3/3 5sets

-Pulls BWx3 5sets

Tues 11/6/07
-Snatch vo2max(15sec) 16KGx6 44sets

-1 Arm Swing 32KGx5/5 2sets
40KGx5/5 3sets

-TGU 24KGx3/3 3sets

Thurs 11/8/07
-2KB Clean+Press 24KGx5/5 2sets
32KGx3/3 6sets
Alt/w
-Pulls BWx4 5sets

-2KB Front Squat 32/32KGx7 5sets

-Arm Bar 12KGx4/4 2sets

Sat 11/10/07
-1KB Snatch 24KGx5/5 2sets
32KGx5/5 6sets

-2KB Swing 16/24KG(switch KBs/set)x10 6sets
alt/w
-Pistols BWx3/3 5sets

-Pulls BWx4 1set