Tues 1/22/08

-Snatch vo2max(15sec) 16KGx8 50sets

A rough 25 min but I was recovered and started the swings in about 3 min. Gonna take a week off and then try the 20KG and see what that is like.

-Swing 48KGx20 3sets

Sun 1/20/08

-TGU 20KGx1,2,3,4,5,4,3,2,1 each side

Alternate w/

-Swing 20KGx5,10,15,20,25,20,15,10,5
Done in 30min

-2CB Swipe 10LBS/10LBSx20,15

-1CB Mill 10LBSx15/15 2sets

-1CB Iron Cross 10LBSx8,5

No pull ups today. Had to grab a KB and the CB's and work out in the house. Single digits outside = very cold in my garage.

Thurs 1/17/08

-2KB Clean+Press 24KG/24KGx6 3sets
32KG/32KGx2 3sets

Alternate w/

-Pull Up 45LBSx1 3sets
36LBSx1 3sets

-2KB Front Squat 32KG/32KGx5 6sets

Alternate w/

-Pull Up 36LBSx1 6sets

Tues 1/15/08

-2CB Swipe 10LBS/10LBSx15 2sets

-CB Mill 10LBSx15 2sets

-Snatch vo2max(15 sec) 16KGx8 40sets

-Swing 48KGx20 3 sets

Trying to use the clubbells as a shoulder warm up. They feel a little better but still need lots of work.

Sun 1/13/08

-TGU 20KGx1,2,3,4,5,4,3,2,1

Alternate w/

-Pull Up BWx1,2,3,4,5,4,3,2,1

Sat 1/12/08

-Snatch 24KGx7/7 2sets
32KGx7/7 5sets

-2KB Swing 32KG/32KGx10 5sets

- 1CB Iron Cross 10LBSx5/5

I played around with the clubbells yesterday also. Pretty fun, but I definitely need some practice.

Thurs 1/10/08

-2KB Clean+Press 24/24KGx6 6sets

Alternate w/

-Pull Up 28LBSx4 3sets
36LBSx1 3sets


-Front Squats 32/32KGx7 5sets

Got my clubbellls today. Can's wait to start with them.

Tues 1/8/08

-Snatch vo2max(15 sec) 16KGx8 36sets

-Swing 48KGx15 5sets

Wanted 40 sets but 36 is alright for the first time at 8 reps/15sec.

Sun 1/6/08

-TGU 20KGx1,2,3,4,5,4,3,2,1

Alternate w/

-Pull Up BWx1,2,3,4,5,4,3,2,1

Sat 1/5/08

-Snatch 24KGx5/5 2sets
32KGx5/5 5sets

-2KB Swing 32KG/32KGx10 5sets

-Crush Row 16KGx5 5sets

Thurs 1/3/08

-2KB Clean+Jerk 24KG/24KGx8 5sets

Alternate w/

-Pull Up 28LBSx3 5sets

-2KB Front Squat 32KG/32KGx7 4sets

-Arm Bar 16KGx4 1set