8/3/09 - Monday HFT

Mobility drills

HFT
A1. C&P - 24kgs - 3x8
A2. Inverted Rows - 2" pipe - 3x5

B1. Dbl Swings - 24kgs - 3x10
B2. Dbl FSQ - 24kgs - 3x8

C1. Windmills - 20kg - palming the floor - 2x5/5
C2. TGU - 20kg - 2x5/5

Inversion 2 minutes

7.29.09 - Wednesday

Intu-Flow

A1. Dbl C&P - 24s- 3x6
A2. Alt RR - 24s- 3x6

B1. Dbl Snatches - 24s- 3x6
B2. Dbl FSQ - 24s- 3x6

C1. Windmills - 20kg- 2x5/5
C2. Ab roll out - 2x5

RIS
Inversion table

7.16.09 - Thursday - Variety day

R Phase

A light day

DBL LCCJ Ladders - 24kgs
1x2,4,6,8,10
1x2,4,6,8
1x2,4

Inversion table for 3 minutes

 

7.14.09 - Tuesday - Variety day

R Phase

2H swings - giant set
2x48kgx15,40kgx15,32kgx15,24kgx15,20kgx15

Snatches -24kg - i quit these because i almost ripped off 2 callouses
3x10/10

Cut grass

Used inversion table for 3 minutes

filed my callouses after shower. I will have to be careful the rest of the week, the middle 2 on left hand have some meat showing at the bottom.

Overall a quick and great session.

7.13.09 - Monday -ROP light day

R Phase

C&P/Inverted Row ladder - 40kg
5x1,2 L/R

DBL High Pulls - 32kgs
4x5

Oa Swings - 40kg
2x10/10

2A swings - one giant set
48kgx20, 40kgx15, 32kgx15, 24kgx15, 20kgx15

I have been neglecting swings so i will be adding more in. These felt go, but my conditioning sucks.

Walked to the bank

Used inversion table for 2 minutes.

7.11.09 - ROP Heavy Day - PR on Left

Put together an inversion table for my wife. I used it twice for a couple of minutes each before session.

R Phase

C&P/Inverted Row Ladders - 40kg
1x1,2,3,4  L/R - This was the first time I have hit 4 in a row on left
4x1,2,3

This took longer expected. I will work on consolidating my time.

Strecthing and more inversion table tonight.