Holiday Prep

16kg Vo2 max 10 sets @ 7 reps then added 1 rep for next 10 min

20 sets @ 8 reps

5 min rest

hip flexor stretch

16kg vo2max 10 sets @ 7

20 sets @8

460 snatches

Complex

24kg Get-down 5

24kg 1/2 kneeling windmill 5

24kg 1/2 get up 5

24kg Get-up1

Switch sides and repeat on left side

then

24kg windmill 5r/5l

24kg swing 20

Various stretches

Happy Thanksgiving

Light press day

Arm bar
32kg wall squat 5
Pump 5
2 rounds

32kg Get-up 1/1x3

Strength Ladder
Pull-up
32kg Double Press
32kg double squat
1x1,2,3 2x1,2

32kg Swings
15sw 35sec rest 45sw
20sw 30sec rest 60 sw
x 3 rounds
105 swings

Later I jumped in with my last client for her swings
1:1 work rest ratio
24kg 1 arm swings
10r/10l
x 5sets

Still sore from Sunday park workout.

Sunday in the Park

All 24kg
This was intended to be easy which it was, just a little sweat. Turns out I have some very sore legs arms and back...

Down dog/ cobra 5/5
hip flexor stretch 5/5
Halo 5
Good morning 7
Gobblett Hamstring stretch 5
Lateral lunge 7/7
Cossack 7/7
2 rounds

Slingshot 10/10 each direction
Hand to hand swing 10 to 2 hand swing 10
3 rounds

Complex
Windmill 3/3 to Bent press 3/3 to snatch 5/5
2 rounds

Complex
Slingshot 10/10 to 20 swings
Snatch 5/5 to 20 swings
Flip clean right 5, flip clean left 5 to 20 swings
2 rounds

Get-ups 4/4

The slingshots really did a number on the arms. I always forget about this movement.

Random Act of Variety-Friday

16kg Gobblett/ham stretch 5
Cobra
Arm bar 5/5
Lateral lunge 7/7
Cossack 7/7
16kg Good morning 5
2 rounds

24kg Get-up 3/3
16kg Bottoms up get-up 3/3
1 round

24kg/16kg Windmill two hands anyhow. 24kg Windmill with 16kg in Rack 5/5
24kgBent Press 3/3
8 kicks R/L
8 roundhouse R/L
2 rounds

Double 24kg Snatches 5 :45 sec rest between sets
5 rounds

Double 24kg Oh walking lunge 4R/4L :45 rest between sets
4 rounds

Double 24kg Clean Squat Press 5 :45 rest
3 rounds

24kg Double swing 10
16kg flip clean 5r/5L
no rest x 3 rounds

This veered way off my scheduled workout. Felt like something different today. Mark Rif would call this a random act of variety. I did like the OH lunge walks and the double snatches found a great groove at the third set.

This weekend I am going to swing the hell out of the 24kg.

Wednesday Recovery

24kg Swing 30seconds
Plank 30 seconds
3 rounds

24kg Get-up no rets until all 30 complete
5/5
4/4
3/3
2/2
1/1

24kg Power bomb swing
10 hard spike swings from Co worker Perry followed by 10 swings
30 seconds rest
3 rounds

Tuesday Light Day

Hamstring
Arm bar
Bretzzel
rev brettzell
Hip flexor quad stuff
Deck squat 7
2 rounds

Lateral lunge 7/7 / Cossack7/7
Yoga pushup 5/ 1 leg yoga pushup3/ other side 3
2 rounds of that continuous

24kg Bent press 3x1/1

32kg Military press/pullup ladder
3x123
16kg piston for 5 at the top of each rung.

24kg snatch 3x10/10

Bent press is becoming second nature and if you do it Nepodal style with the squat you will regain the movement you had as a child. Maybe I will post a video. Also pull-ups felt unbelievably strong although I didnt do many or with weight. Also recommend looking into the deck squat and cossaack. Good stuff.

Heavy

T-spine mobility
Arm Bar 16kg

16kg Deck squat 5
24kg Windmill 3/3
2 rounds

Cossack 7/7
24kg Windmill 3/3
2 rounds

24kg Bent Press 2/2
24kg Piston 2/2
2 rounds

32kg Clean and press continuous 3r/3l , 2r/2l, 1r/1l
16kg Piston 5/5
2 rounds

Double 32kg LCCJ 1
Double 24kg LCCJ 6-8
2 rounds

Felt quit good after yesterday. Really having fun practicing the level II stuff.