snatch test

24kg snatch on the minute
7/7 for 11min + 6 more  reps to bring total to 160.

heavy sw & sn

5x3 28kg SW
5x2 28kg SN

Heavy Swings + More

Heavy 1H-Swings 32kg/10/10 x 5).
Double C&P + Pullup 3rungs, 3 ladders 24kg


With PM Class:
GUSU
Walkout
Tall Kneeling Press
Deadlift
2 Hand Swing
repeat for time (appx 40min)

Gluten Sensitivity

I know I am sensitive to gluten. The WSJ just ran a story confirming its existence (As opposed to celiac)

Just the other day I went off my Paleo diet and had some pizza and a few cookies (family/religious event)
The next day, my joints hurt, I was in a foul mood. Now if that is not an indicator, I dont know what is!

Check out the article:
http://online.wsj.com/article/SB10001424052748704893604576200393522456636.html?mod=djemHL_t

This Weeks Training

Monday:
10 Swings
10 Squats (horns down)
10 High Figure 8 (Slingshot)
10 Good Mornings
10 Dead Upright Rows
5 Squats + Press
5 Squats + Press
10 Hot Potatoes
5 Windmill Left
5 Windmill Right
10 Figure 8
5 Presses
5 Push Presses
5/5 Tactical Lunges
5/5 Dead Clean & Press
10/10 Snatch
rest
10/10 Snatch
10/10 High Pulls
10/10 1H Swing
5 HTH Swings
10/10 C&P
20 HTH Swings
10 Snatch Left
10 Snatch Right
20 2H Swings
rest
repeat one more time

Tues:
24kg Snatch on the minute.
11 minutes.
7/7 plus 6 extra reps on final minute to bring count up to 160.

Weds:
Pat Flynn's High voltage Complex    
5             SW
5             CL
5             High Pull
5             Snatch (sub SW for Level 1)
5             Jerk (sub Press)
repeat for other side
4x each side

House of Pain    
5             SW
5             CL+FS+PR
5             SN (SW for level 1)
1/1         TGU (sub 5x GUSU)
repeat.
2x each side total.

Swing roundabout. appx 10min’s

AM Circuit

25 stops at various stations...Little over 40mins...

including:
GS, FS, SW, MP, Russian Twist, Burpees, Crunches, Rowing Machine (yea, dragged the rower in to the room), jumprope

Good session.

Doubles

20kg

DHP
DSN
DMP
DFS
5 reps each, repeat 4x

C&P&Row&GS

Double 20kg Clean, Press, Row, Squat:

C,P,R
CC,PP,RR
CCC,PPP,RRR
(5) 32kg GS
Repeat 3x

Heavy TGU

32kg Alternating TGU
repeat for 15min

Heavy Swings

10/10 32kg 1-arm Swings
Repeat 5x

RKC Armbars

Pat Flynn & Mark Sisson Routine...

from pat flynn (rkc) site
Did this today (w/ 16's since heavy bells are @ Y):
KB Sandwich (1 rep):
Dbl Cl + Push up (on handles)
Dbl Cl + Front Squat + Push up
Dbl Cl + Front Squat + Press + Push up
Dbl Cl + Front Squat + Press + Dbl Snatch + Push up
Dbl Cl + Front Squat + Press + Dbl Snatch + Renegade Rows + Push up
Repeat 3x
(Need dbl-20's to make this appropriate)

High Voltage KB Complex (5reps each)(one arm):
Swings, Cleans, High Pulls, Snatch, Jerk
repeat for Right Side...
Repeat 2x, then tore callus.
At this point 16k's were a smidge too light, but 20k's might have been too much.

Next up, 1 cycle of Primal Blueprint Fintess routine
50 Pushups
12 Pullups
25/25 Bulgarian Split Squats
15 Divebombers
90s SuperPlanks (up/downs)
45s/45s Pulsing Side Plank

Snatches + Class

24kg snatch - 6/6 on minute + extra 6reps on left side = 160 snatches
----
Class:
Swings x10
Crunch+Puchesx10
Repeat 3x
-
Group 1: Hop Skip (jump rope w/ the rope) while
Group2: Squat Thrusts x10
Switch groups
Repeat 3x
-
1arm DLx5/5
1arm Swing 5/5
repeat 2
-
Suitcase DL x5/5
Pushups x5
Repeat x2
-
Swing :30
Crunch+Punch :30
5mins
-
5 Presses L
5 Rows L

5 Presses R

5 Rows R
 repeat 2x
-
Swing round about (Tracy Reifkind style) :15 intervals for appx 3mins. WHEW!

Snatches, Deck of Cards, Swing Finishers

158 snatches in 7 min w/ 16kg
-
Deck of Cards w/ PM Class Using 24kg (except for Heavy Swings)
Aces = 10 Heavy Swings (32kg)
Hearts = Goblet Squats + Press
Diamonds = Dead Cleans
Clubs = Mountain Climbers
Spades = Pushups
---Class really cranked this one out!
Next we went around the room and had every one throw in  1 exercise
Swings, Fig 8, Jack-Pushups, Mountain Clibmers x2,

Finally:
:40/:20 Swings for 5 minutes

10/10 x5 32kg 1h-sw; dbl 20kg c&p + row ladders (3 rungs, 3 ladders). 504 cals. Then went swimming for a couple hrs w/ the wee one

Worked with my hardest client today. My wife. :). 10 swings of the minute for 20 minutes w/ an 8kg. Its starting to click for her....quite proud.

Lunch session

Had a super-sized snatch session
6/6 on the minute for 176 total plus a side of
swings and a cold refreshing
farmers walk....

PM:

1 mile chi run on treadmill