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

Thurs 2/28/08

Did my pull ups yesterday(2/27/08) 37LBSx4,3,2,2,1

Today(2/28/08)

-Pull Ups 37LBSx4,3,3,2,1

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

-2KB Clean+Press 24KG/24KGx1 5sets
Went heavy on the cleans last time so I just wanted to feel the groove.

-1 Arm Bridge x30sec/arm 3sets
These things don't get any easier

Tues 2/26/08

Missed a few days on the pull up plan but I'm back at it.

-Pull up 37LBSx4,3,2,1,1

Mixing up the rest of the workouts a little bit too.

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

-2KB 1Arm Press 12KG/16KGx1,2,3,4,5 2rounds

-Janda Crunch 32KGx5 5sets

On Thursday I'm going to try hard 2KB snatch ladders and easier 2KB clean ladders along with the pull ups and 1 arm bridges.

I also started Super Joints on Sat. I've been through the joint mobility sequence a couple times. Tryin' to do it in the morning.

Thurs 2/21/08

From yesterday 2/20/08

-Pull Up 37LBSx3,2,2,1

From today

-Pull Up 37LBSx3,3,2,1

-2KB Clean+Press 24KG/24KGx1,2,3,4,5 3rounds=45reps

-1Arm Swing 24KGx15/15 5sets

-1Arm Bridge x30sec/arm 3sets