Today

Snatches- 24kg
20l,20r,15l,15r,10l,10r,5l,5r

Double jerks- 24kg & 32kg
4x5

Sumo Deadlifts 24kg & 32kg
2x10

Double Front squats 24kg & 32kg
2x5

Full contact twists
2x5

yesterday and today

Yesterday

2 arm swings
4x25 with 32kg

Today
halo 5/5

windmills
4x5/5 20kg

Bent press
4x1/1 32kg

Today's session

I was sick yesterday so I couldn't workout. Today i felt better so here is what i did.

Snatches
20l,20r,15l,15r,10l,10r,5l,5r

jerks
2x10/10

good mornings
2x10

Yesterday

C&P Ladders 24kg
5x1,2,3,4,5

Windmills
2x4

Today's grinds

One arm swings
10x15/15

Snatches
3x10/10

I am enjoying the 56 degree temps here. Trained outside in sunlight. awesome!

Yesterday

No training. The family and I drove back home to Louisville, KY for spring break. I just had to get out of the cold in Cleveland. I my have to visit Dave Randolph while i am here.

tonight

one arm jerks 24kg
4x10/10

Front squats 32kg/24kg
3x5

Windmills 24kg
4x4/4

Extended floor press 32kg
1x5/5

Double floor press 32kg/24kg
2x5

Ab wheel rollouts
2x5

Prog minimum tonight

One arm swings for 12 minutes with 24kg
4x15/15
8x10/10

TGU 24kg 5 minutes

Training while grilling some chops

C&P ladders 32
2x1,2,3,4,5

BU Cleans 24 kg
3x5/5

Clubbell swipes 2 15#
3x10

tonight's session

Halo 10/10

C+J 24kg/32kg
4x10

RR 24kg/32kg- pulling 32kg
3x5/5

Swings 24kg
3x10/10/10

TGU 32kg 5 minutes

Power Breathing Crunches
2x5

Quick Session

Halo 5/5

Snatches 24kg bell never touches ground
20 l/r, 15 l/r, 10 l/r, 5 l/r

double MP 32kg 24kg
4x5

Suitcase Deads 32kg 24kg
2x5

One arm deads 32kg
1x5/5

Full contact twists
3x5

Sledding again on a bigger hill for 1.5 hrs. It was a blast

Family day yesterday

I took off yesterday and we went out to eat and then sledding. The kids had a blast and overall it was a great time. Everyone enjoyed it.

Tonight's sessions

WOD

Snatches 50
Swings 10
snatches 40
Swings 20
Snatches 30
swings 30
Snatches 20
Swings 40
Snatches 10
swings 50


I used to 24kg for all. It took me 17 minutes to do this. I hit a PR on the first set of snatches 25/25. My left i have to do GS style and the right Hard style. It was an awsome session

Today's session

Halo 5/5

Circuit 3 rounds
C&P with 32kg 5/5
Sandbag rows 120lbs 5
Good Morning Stretch 32kg and 24 kg 10
Sandbag front squats 120 lbs 8

Snatches 24kg
20/20

Warrior Diet update

I started the WD on 2/5/08. By my cheap scale, I weighed 295lbs in December. I weighed on Saturday and i am down to 270lbs. I feel great and feel stronger. So far i really like this life style. I will say that it is hardest on the weekend. I will update again in April. I plan on staying on the WD until July, then decide on whether or not to stay on it. Right now I have to say yes!

Toady

Halos 5/5

2 arm swings 32 kg 12x20 in 12 minutes

Torch presses 2-15s 4x8

RR 24kg,32kg 2x5 pulling 24kg, 1x3 pulling 32kg

Done

Today

It's my wife's B-day, so I made it quick

2 arm swings 7x30 with 32kg on the minute for 7 minutes

Snatches 32kg
4x5/5

Clubbell swings 2-15s
2x10

Total of 15 minutes. Nice and quick

Presses

C&P Ladders
3x1,2,3,4,5

BUP
2x3/3

Power Breathing
2x5

Double Windmills 20kg bottom, 24kg top
2x3

Hit the USSST today with the 24kg

USSST 10/10 on the minute for 10 mins

Swings
3x10 w 32kg

Clubbell swings
2x10

This was a surprise, the last time I tried the USSST, I only hit 140 reps. Awesome!

Yesterday

Circuit 4 rounds with 20kg and 24kg
Double MP 10
Double swings 10
double thrusters 5

Short and sweet.

Then went skating with the family for 2 hours. It has been a long time since I have been on skates. It was fun. The kids enjoyed.