Session #7 - 1/31/09

-Lower to Upper Body Twist, Shoulder Sweep, ASLR

-TGU 40KGx1/1 3sets
I'm starting to control the very last part(from the forearm to flat on the back) of this much better...makes the move much tougher.

-Conv. Deadlift
225LBSx3
315LBSx3
390LBSx5
350LBSx5

-Stiff Dead 225LBSx5

-Bent Press 38KGx3/3 2sets

-1 KB Row 48KGx5/5 2sets

-Hanging Leg Raise BWx8

-Plate Curl 25LBSx3/3 2sets(negatives on the last to reps of the last set on the right)

-1 Arm Swing 40KGx5/5 5sets
I took a little break before I finished these.

-Back Bridges, Single Leg Drop, Hip Stretch, Toe Touches

That's it...probably practice some snatches tomorrow.

Session #6 - 1/29/09

I didn't do anything this morning so the session got a bit long but it was still good.

-TGU 32KGx5/5
I tried to get all 5 in a row but set it down for a second after the 4th rep on the right and the 3rd rep on the left.

-Conventional Dead
225LBSx3
315LBSx3
370LBSx5
335LBSx5

-Stiff Dead 225LBSx5

-Bent Press 36KGx3/3 2sets

-1 KB Row 48KGx5/5 2sets

-Hanging Leg Raise BWx7

-Bending
SCF Polo #1(labeled) to 150 degrees on left hip

-Snatch 32KGx5/5 every min for 5min

Session #5 - 1/27/09

The second part of today. First back off session of the new cycle.

-Lower to Upper Body Twist, Shoulder Sweeps, ASLR

-TGU 40KGx1/1 3sets

-Conventional Deadlift
225LBSx3
315LBSx3
350LBSx5
315LBSx5

-Stiff Dead 225LBSx5

-Bent Press 34KGx3/3 2sets

-1 KB Row 40KGx5/5 2sets

-Hanging Leg Raise BWx7

Kind of a quick one. I have been trying to only bend twice a week, so it ends up being every other session. More on Thurs.

Morning Swings - 1/27/09

Little movin' in the morning.

-Lower/Upper Body Rotation, ASLR

-Agility Ladder Drills 15min

-Swing 32KGx10 every 30 sec for 10 min

-Toe Touches, Single Leg Drop, Hip Stretch

In and out.

Just Some Snatchin' - 1/25/09

Want to move a little today.

-Lower to Upper Body Twist, Shoulder Sweep, ASLR

-Swing 48KGx10 2sets
Just to warm and preload the hips.

-Snatch 24KGx104 in 5 min(54 left, 50 right)
Felt good with these. Highest total I've ever had, first time over 100 actually.

-Cobra, Child's Pose, Single Leg Drop, Toe Touch

Session #4 - 1/24/09

Great session today. Here's how it went.

-Lower to Upper Body Twists, Shoulder Sweeps, Single Leg Drops
I'm going to use the single leg drop in place of the ASLR for awhile...posting the up leg gives a better stretch and the right feels a bit tighter.

-TGU 40KGx1/1 3sets
Tried a bottoms up with the 24KG to start but dropped it...think I'll wait till I can get outside for this one and the wife agrees. ;-)

-Conventional Deadlift
225LBSx3
315LBSx3
390LBSx5
350LBSx5

-Stiff Dead 225LBSx5

-Bent Press 38KGx3/3 2sets

-1 KB Row 48KGx5/5 2sets

-Plate Curls 25LBSx2/2 2sets (negatives on the last set)

-Hanging Leg Raise BWx5

-Bending
SCF Polo #1(labeled) to 140 degrees in 5 min on left hip
SCF Polo #1(not labeled) from 100 degrees to 105 degrees on right hip

-Back Bridges, Single Leg Drops, Toe Touches

About 3 hours later I got these swings in.

-Swing 48KGx10, 40KGx10, 32KGx10, 24KGx10 every 2min for 10 min
Killer...my hips and low back were smoked at the end of this.

-Cobra, Child's Pose, Single Leg Drops, Toe Touch

Like I said, great day. Felt good splitting it. Probably do some snatches tomorrow.

Session #3 - 1/22/09

Another quick one tonight.

-Lower to upper body rotation, shoulder sweeps, ASLR

-Conventional Deadlift
225LBSx3
315LBSx3
370LBSx5
335LBSx5

-Stiff Dead 225LBSx5

-Bent Press 36KGx3/3 2sets

-1 KB Row 48KGx5/5 2sets

-Hanging Leg Raise BWx5

-Back bridges and toe touches