Dbl SW, Dbl Cl,

DSW x6
DCL x6
repeat
10 sets

Scott Sonnon's Tacfit Warrior Cool Down Vid

5 min Foam roller

 

 

Earthlite Massage Roller 
5min


5min Cold Shower

Death by Geoff

dbl 24kg Press
dbl 24kg FS
Sets of three for 25min...

20min Joint Mobility Work...

10min of contrast showers...

Snatchapolooza

Snatchapolooza Solidarity Workout.
Friends in the Denver did a snatchapolooza workout yesterday, decided to stand with them and do one myself. 5/5 on the minute for 16 minutes (24kg) and 10/10 Power Snatches (32kg).
Wanted to do the SotM with the 32, but I think all the smog/wildfire smoke in the air is doggin' me. Plus I'm up high (6572 ASL), not like those lowlanders in Denver... :)

PM on Monday and Doubles today

Monday:
Program Minimum, 30 1h-swings w/ 28k (heaviest I had with me)
12mins

today, with AM Class
20kg
DCl x5
DSq x5
DPr x5
Repeat 4x

Heavy sw (32kg) x 10
1 push up
10 hop skips
Med sw (24kg) x10
2 push ups
10 hop skips
Repeat 5x

Swing round about (20kg) 10min
20kg's
Dcl+sfs+dpr Repeat 4x
rest
Dcl+sfs+dpr Repeat 3x
rest

Swing finishers 20kgs 30-30 5min

Tues Lunch - Program Minimum

Program Minimum
44kg 2h-swings
30 reps
1 min active recovery
repeat for 12 min

Got appx 5 sets in.

Mon AM

Power swings  5/5
5 min

C&p ladders 5/5
5 min

Gusu 5/5
Rev lunge 5/5
10 min

Extremecardio fig 8...
change 4th ti last from sw+pr to just tri presses

:30/:30 swings till end of session, (about 2min today)

Easy Day

Tactfit warmup

24kg Snatch on the minute
6/6 for 13min
plus 3/3 to round out numbers to 160 reps.

Heavy Swings + ROP

Early AM,
5x 44kg 2h- Power swings
10 44kg 2h- swings
5x 44kg 2h- Power swings
10 44kg 2h- swings

Lunch, ROP from AoS workbook with the missus (who is doing grat, btw)
20 44kg 2H Swings
1min of active recovery (jacks, gasping, crying, etc...)
Repeat for 12min

Travel routine w/ 16kg

One Arm Swing – 5 reps Clean – 5 reps High Pull – 5 reps Snatch – 5 reps Jerk – 5
X4

15:15 snatch for 7 min

Cadence Snatch (R) – 1 snatch every 10 seconds for 1 minute Cadence Snatch (L) – 1 snatch every 10 seconds for 1 minute    
One arm long cycle clean and jerk (R) – 1 minute One arm long cycle clean and jerk (L) – 1 minute
Speed Snatch (R) – perform as many snatches as possible in 30 seconds
Speed Snatch (L) – perform as many snatches as possible in 30 seconds

3/3 neg pistols 0kg/16kg (l have issues w/ left knee)

100 burpees (pushup style, not the girly squat thrust ones) in 11:45

96# Swings

With the 96#/44kg
5 2h Power swings
5/5 1h-Swings

KB muscle - week 3 - "Easy" day + some Heavy GTG

Double 20's for 6 sets.
Whew!
-----

Later in the afternoon I did 3 28kg MP's on my R side, and 2 on my left.
Trying to get my press stronger! 

kbm - week 3

led am class in 12min swing round about....timer set for :15 intervals.
-----
at lunch i continued my kb muscle grind...
Medium day
6 sets, dbl 20's

whew!

KBM test

so i was curious if i might be using too light of a weight for my KB Muscle program.
I decided to try doing KBM heavy day wih double 24's...

foolish?

maybe, but i had to know...

result, 3 sets, but had to rest a lot, and not just at the end of the sets, but in between.

so, what next? i am going back to double 20's till i am more comfy with the load.
i'll get there soon enough...

getups and kbm

sunday (on travel with double 20's)
tgu for 45min

monday
kb muscle w/ double 20's
5 sets --- whew!

More doubles...

Decided to start getting back into training last night and today.

Still working w/ dbl 20's... I know I should be rocking heavier weights, but for now, while I grease my groove, dbl 20's will be my main course....

KB Muscle, medium day, 4 sets.
Also spent some time training the miss with regular and power swings.
She's doing great, is very motivated, and is happy with 'just swings'. :-)

KB Muscle

Heavy day
20kg, 3 sets

RKC just around the corner!

Feelin' the stress. Confident, but stressed.

did 10/10 32kg Swings
Repeat 5x.

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)