Sun 3/30/08

Kinda rainy outside so no juggling practice but got the rest of the work in.

-1 Leg Dead Lift 40KGx5/5 5sets
-1KB Snatch 40KGx2/2 2sets
Had to do it from the swing.

-Pyramid Squat 48KGx5 5sets
-2KB Swing 32/32KGx5 5sets

-Janda Crunch BWx5 5sets
-Good Morning 48KGx2 5sets

-2KB Windmill 24/24Kx5/5 1set

The double windmills are great! It's been awhile since I've done them in a routine. It was a good workout. I wasn't sure how it would go stacking two days together like that.

Thurs 3/27/08 and Sat 3/29/08

Did the second half of my split on Thurs that focuses more on the lower body. The rest periods were the same as Tues. Here's how it went.

-Juggling Practice 16KGx5min

-1KB Snatch 32KGx5/5 5sets
-1 Leg Dead 40KGx2/2 5sets

-2KB Swing 32/32KGx10 5sets
-Pyramid Squat 48KGx2 5sets

-Good Morning 48KGx5 5sets
-Janda Crunch BWx2 5sets

-2KB Windmill 24/24KGx5/5 1set

I'll do the same program on Sun but switch the order of the moves.

Now for Sat

-Juggling Practice 16KGx5min

-Pull Up 37LBSx5,4,3,3,3
-2KB Sots Press 16/16KGx2 5sets

-Maxercist Row 24KGx5/5 5sets
-1KB Floor Press 40KGx2 5sets

-Dragon Flag BWx5 5sets
-See Saw Press 24/24KGx2/2 5sets

-TGU 20KGx5/5 1sets

I'll do the same kind of change on the second half of my split tomorrow for the fourth workout of the week.

Tues 3/25/08

Took about a week off to work on the house we are building. It was about time for a down week anyway. Now I'm back at it with a little switch in the routine. Going to do more grinds than before and use alternating sets and a split. He's the first part.

-Juggling practice 12KGx5-6min

Saw Dave Whitley do this on youtube and had to try it. He makes it look much easier than it is. I got the 20KG out to start, it didn't take to long to grab the 12KG.

Took one or two min between moves.

-Double Sots Press 12/12KGx5 5sets
-Pull Up 12KGx2 5sets

-1 Arm Floor Press 32KGx5/5 5sets
-Maxercist Row 24KGx2/2 5sets

-See Saw Press 24KGx5/5 5sets
-Dragon Flag BWx2 5sets

-TGU 20KGx5/5 1set


Good workout, I'll do a different series on Thurs and then switch the order of today for the Sat workout. Fun to have a little variety back, and also fun to have Kendra join in and do a little work herself.

Sat 3/15/08 and Sun 3/16/08

Had to skip my Thursday session because of a little knee tweak. So here's how Sat went.

-2KB Snatch 24KG/24KGx1,2,3,4,5 5rounds

Did this in 19min 15sec.

-2KB Clean+Press 24KG/24KGx1,2,3 5rounds

My light day for the cleans. Did it in 8min 15sec. My knee felt pretty good so I left it like this for Saturday.

Now for Sunday.

-1 Arm Swing 32KGx15/15 5sets

Did these with 1min work and 1min rest so it took about 9min to complete. It was the hardest series I've done in for some time. It really fried my hips, I'm sure the Sat work out didn't help. I wanted to do some small sets of snatches but couldn't. So I just finished with some bridges.

-1 Arm Bridge x30sec/Arm 2sets

Tues 3/11/08

-2KB Clean 32KG/32KGx1,2,3,4,5 5rounds

Did this in 18 min tonight, 3 min faster than last week. I'll go another week or two and make a little change.

-2KB 1Arm Press 16KG/12KGx1,2,3(each arm) 5rounds

Felt good on these today. Did them in 23 min. The cleans didn't zap me like last week. Also my right shoulder felt the strongest it has on these. I think my pressing is on a good path.

-Janda Crunch 32KGx5 5sets

Sun 3/9/08

I tried my buddy Joe's 300 workout today just for fun. It was tough. It took me about 54 min but my folks came in when I had the last 3 moves left. I think I could have taken 10-15 min off my time had I went straight through. Here it is.

-TGU 16KGx30(5/5/5/5/5/5)

-Swing 24KGx50(I don't have a 28KG)

-1KB Clean+Press 20KGx50(10/10/10/10/5/5)

-1KB Snatch 24KGx40(10/10/10/10)

-Renegade Row 24KGx50(5/5/5/5/5/5/5/5/5/5)

-Swing 24KGx50(25/25)

-Deck Squat 16KGx30(5/5/5/5/5/5)

I think I'll try this again in a week or two and get a real time. I have also been doing the super joints series about 4 times a week. I like it, I feel like I am moving much better.

Thurs 3/6/08

-2KB Snatch 24KG/24KGx1,2,3,4 5rounds

Did these in about 17min 30sec. I had to stop and tape my hand about half way through so I could have shaved a couple min off the time. If you've never seen how to tape a hand from Rif's blog I'd suggest checking out. It works.

-2KB Clean+Press 24KG/24KGx1,2,3 5rounds

Did these in about 10min 30sec. Light day for the cleans and they felt good.

-1 Arm Bridge x45sec/arm 2sets

These still suck. I also got a few sets of pull ups in earlier in the day. The elbow feels good. I think going body weight and working on the groove is a good idea. I'll be ready for weight again in a couple of weeks.

Tues 3/4/08

-2KB Clean 32KG/32KGx1,2,3,4,5 5rounds

-2KB 1Arm Press 16KG/12KGx1,2,3 3rounds

I wanted to get more presses but the cleans kicked my butt. I also got a few sets of BW pull ups in earlier in day.

Fri 2/29/08 and Sun 3/2/08

Friday

-Pull Up 37LBSx4,4,3,2

Sunday

Decided not to continue the weighted pull ups. My right elbow was getting a little sore. Think I need to pack my shoulder a bit better. Monday I will start working body weight reps in "grease the groove" style. Now for Sundays workout.

-1Arm Swing 24KGx20/20 5sets
I used a transfer swing in the middle.

-2KB Snatch 24KG/24KGx1 5sets
Very light volume day for the snatches.

-Janda Crunch 32KGx5 5sets