Snatches

Snatches 24kg
20L,20R,15L,15R,10L,10R,5L,5R

Snatches 32kg
6x5/5

Quick one today

Tonight

I slept on my shoulder and it triggered my tendinitis. I took the night off. I did use the snow blower on 2 feet of snow off my driveway. This cold weather is getting old. I miss the heat and humidity of Louisville.

Today's Circuit

Circuit Complete as many times in 20 minutes

Double Clubbells swings 15
Double Clean to Order 10
KB Rows 10/10
Double Torch Press 10

I used 2(15lbs) clubbells and 32kg KB. I completed 5 rounds.

I am alittle sore from yesterday, so today's circuit was meant to be an easy day. My forearms are smoked though

Roman Chair Situps
2x10

Today's Circiut

Circuit complete as many rounds in 20 minutes
Sandbag presses 5
Snatches 10/10
Sandbag front squats 10
swings 10/10
double swipes 10

I completed 4 rounds in 22 minutes. I used a 100lb sandbag, 2 15lbs clubbells, 24kg KB for snatches and the 32kg KB for swings.

I will say using the sandbag is different and a lot harder than I thought. I will probably be sore tomorrow.

Doing these circuits and going on my fourth week of the Warrior Diet, I have lost some fat and weight. I had stubburn fat and it is finally starting to go away. Sweet!

Today's Practice session

CB swings 2(15s)
4x10

Windmills 24kg- Hand palming the floor
4x3

TGU 32kg for 5 minutes

CB Clean to order 2(15s)
4x8

Circuit today

Halo 5x5

Circuit as many in 15 minutes
MP 5/5
Double rows 10
2 hand swings 20
double swipes 10

Completed 4 rounds

I was really short on time today.

last night

Halo 5/5
slingshot 10/10

Double jerks with 32kg and 24kg
4x5

Snatches 24kg
20/20, 15/15, 10/10, 5/5

I sat the bell done after the 20/20 set for 30 sec, no other resting.

Double Cb swipes 15s
4x10

Full contact twists
2x5

Stretches

Overhead squat holds to improve shoulder flexibility

Circuit today

Circuit
MP 5/5
Rows 5/5
swings 10/10
front squats 5

complete as many times as possile in 15 minutes

I used the 32kg and completed 4 rounds

Full body attack
2x5 with 24kg and 20kg

Clubbell swipes - I watched Adam Steer video to do these. It needs work
2x10

Today's Practice session

Halo
5/5
pumps
5 reps

I made some clubbells so I tried some of those moves today. I got a VHS tape of CST from a friend that was getting rid of it. So I thought I'd make a set. I need more KBs before I spend the money on Clubbells.

Come to order- pair of 15lbs clubbells
3x10

Snatches
3x8

Torch press
3x5

KB snatches 10minutes
10x6/6

My forearms were shot.

The clubbells are pretty good. I know I am probably doing a few things wrong. So I will watch the CST vid again. I think these will really strenghen my left wrist.

Later

grinds

All double work with the 24kg and 20kg

C+J
4x8

Front squats
4x5

I took it easy on my knee

One leg deadlfit - 24kg in the arm of supporting leg
2x5
1x4

Done

program minimum today

one arm swings- 24 kg
3x30/30
2x20/20

TGU 5 minutes 32kg

I plan on pressing tomorrow.

Yesterday

Halo
5/5

C&P ladders w 32kg
5x1,2,3

Slingshot w 24kg
2x20

Pass between legs w 24kg
2x15

Ab wheel rollouts
2x5

Light day today

My repaired knee is still aching next to my knee cap when i quarter squat. So I trained light today.

Joint Mobility this morning

Halo
5/5

Pumps
5 reps

Swings with 32kg for 10 minutes
10X10/10

Snatches with 24kg
3x10/10

Overhead walks 24 kg
120ft (3 round trips in the garage)
2 sets each arm.

It is still damn cold. Done

Monday 2/11/08

halo
5x5

Pumps
5 reps

C&P Ladders w 32kg
3x1,2,3

Windmills 24kg
4x4/4

C+J w 32kg
2x8

Hot Potato
2x50

Too damn cold. Done

press day

Halo
5/5

See Saw presses
walking 2x20ft with 24kg and 32kg

4x5 with 20kg and 24kg

floor presses
4x5 with 32kg and 24kg

OH walks
480ft switching every 120ft

that's it

Light day

I started the Warrior diet on Tuesday gradually. Today was the first day with only eating veggies during the day. I will have to get used to this.

I didn't feel like going heavy so i did light

Pistols box squats
5x1/1

Vo2max with 20kg
20x7/7

I have to gradually get back into these. i haven't done them since novemeber.

OAPU on wall
1x3/3

Roman chair situps
1x25

Different day today

Joint Mobility 10 minutes

MP w 32 kg
3x4/4

Double front squats w 20kg and 24kg
4x5

2 arm swing circuit for 15 minutes
32kg 24kg 20kg
5x 20 15 15
1x 15 15 15
1x 10 10 10

my legs were jello. This brings me to an interesting observation. when swinging with the 32kg, my legs are fine. When I swing with either of the lighter bells, and really snap my hips, my legs get really pumped. they actually make me stop my sets. it just seems weird.

Tonights WOD from DD forum

This is incomplete. I forgot the 100 front squats and 100 push presses. I will try this again.

100 Snatches
100 Cleans
100 Jerks
100 Swings

For time

I did the following
Snatches 24kg
1x20/20
2x15/15

Cleans 24kg
5x10/10

Jerks 24kg- i never have done this many jerks before and these kicked my a$$
5x10/10

Swings 23kg
5x10/10

Total time 37 minutes

Tonight

Joint mobility 10 minutes

One arm swings 32kg 10 minutes
8x10/10
2x5/5

Snatches Tabata with 20kg
4x10/10

Slingshot 24kg
3x10/10

Today's Practice session

Today was awesome. I got together with Matt Schinabeck early this afternoon. He had his 24kg and 32kg with him. But instead of doing a lot of double work, we concentrated on snatches. here is what we did

Snatches - 5/5 on the minute for 20 minutes
20x5/5

This was awesome. Mat showed me how to do the corkscrew motion on the downswing. I need to practice this!

Bear crawls with 2 32kg
2x lentgh of my garage.

This was a different change for me. I have never done bear crawls with KBs

See saw presses
walking 1x5 24kg
standing 1x5 32kg

We then discussed training and what we are going to do with our RKC when they are achieved. Matt, his dad, brother and friend are going to the RKC in Sept. I plan on going sometime in '09. It was awesome meeting another enthusiast on the east side of cleveland.

Todd

Grind day

Joint mobility 10 minutes
Pumps
1 arm swings 20 kg
1x20/20

C&P w 32kg
4x3/3

Clean, squat and press with 20kg and 24kg
4x5

TGU w 32kg for 5 minutes

That's it.