16kg
Complete all exercises seamlessly from one to the next before resting.
slingshot 20/20
hot potatoe 20
swing 10
1arm swing 10/10
bottoms up clean 5/5
snatch 5/5
Gobblett squat 5
tactical lunge 5/5
2 min rest
3 rounds

practice
2 hand flip swing 5
1 hand flip swing 5/5 3rounds
Hip makes the flip!

Energy

Mobility

32kg clean and press/wide pull-up ladders
3x123 followed by 20-30 jump rope after each press/pull-up set

double 24 kg SLDL 2x 5r/5l
12kg piston 2x5r/5l

Double 24kg High pull 5/swing 5 combo :40 sec rest x5

Wednesday Easy

Wednesday
Some times I feel so good on easy days. I just dont stop early enough.

Mobility

Warm-up and abs
Yoga divebomber push-up 2x6-8
20lb med ball v-up 2x20
Mountain Climber 2x20
Side plank/leg lift 2x10

12kg piston 2x5/5
24kg renegade row 2x5/5
This would have been a great stopping point.
Double 24kg SLDL 2x5/5
1 arm pushup 1x 1/1 1x1,1 1x3L/1R

Mobility

32 kg wall squat 5
32kg get-up 1/1
36kg wall squat 5
36kg getup 2/2
2 rounds in circuit fashion

32kg c/press and pull-up ladders
3x123

32kg snatches 10 minutes
4R/4L on the minute

80 snatches

20 minutes

Mobility

Performed in circuit for 5rounds

24kg Get-up 1/1
16kg, 20kg, 24kg 10r, 10l, 10r
.25 mile treadmill speed 7.0 - 8.0

20 minutes

Doubles

Mobility

20 lb med ball V-up x20
Ab wheel roll-out 5sec hold x5
24kg Windmill x5/5
2 rounds

24kg Doubles
Pull-up body weight x5
Cleans x5
Military press x5
Squat x5
Snatch x5 set#1 5reps set#2 3reps 1rep 1 rep set3 1rep x5
3 rounds

Double Swings 10reps x 5sets on the minute

Threshold Test

Decided to test my running ability on th treadmill today with a threshold workout since my only cardio comes from swings and snatches. Since January 08 I have done 1 minute sprints with 1 minute recovery x5 on treadmill twice. Twice 20sec all out 40 sec recovery.

5 min walk speed 4.0
5 min jog @ 6.0 speed

1.5 min run @8.0 speed
1 min @8.3 speed
15 sec recovery
repeated twice but heart rate did not reach correct zone of 165-175bpm. Bumped up speed to:

1.5 min @ 8.3 161 bpm
1 min @ 8.6 168 bpm
15 sec recovery bump up again

1.5 min @ 8.6 165bpm
1 min @ 8.9 171 bpm
15 rest
repeated 4x until heart rate hit 177 bpm

I was quite pleased being able to run at a 6:44 pace having not run at all. My best 5k time was 20:00 minutes flat which is 6:25 mile and heart rate was 183-195 the whole time. That was in 2004 and I still have a 195 max. I feel that I could best this with swings and snatches. Who would have thought.

Quick Workout

Mobility

A.32kg Wall squat 5x5 sets
B.24kg Get-up 1/1x5 sets
Alternate between A. and B. exercises.

32kg Snatches w/partner 1.1 work rest ratio
5/5x8 sets
4/4x2sets

96 snatches

Outdoor workout with friends

Mobility

32 kg get-up 1/1 followed by 10 swings x 3rounds

32kg military press ladders 3x123
32kg squat 3x123

32kg Swings 10 sets of 20 on the minute 200sw

Thursday Jan 15 2009

Mobility

Pump 2x5
32kg Gobblett squat 2x5
32kg Windmill 2x5/5

32kg Military press ladders 123x3

7 minutes 1 arm swings
10r/10l on the minute 140sw

Stretch

Easy Fun Day

Wed Jan 14, 2009

Mobility
double 16kg front squat 8

16kg roundabout swings 10/10x3
24kg fast get-up 5/5x3
24kg piston 1/1, 28kg 1/1, 32kg 1/1

Pull-up 10repsx2
8kg piston 5/5x2
16kg 1 hand flip clean to palm 10/10x2
Stretch
35 min

Tuesday Jan13, 2009

Mobility

Pump 2x5
32kg Gobblett 2x5
Windmill 2x4/4
Lateral lunge 2x5/5
Cossack 2x 5/5

32kg Military press ladders 3x123

32kg snatch 9 minutes
10/10 8/8 6/6 4/4 2/2

After a long day at work the 36kg was staring at me. Pressed it 1R/1L.