this 2 and 3 days off in a row is killing me.. my motivation is down.. my attitude is shitty (I can say that right) and I just feel like CRAP!!  Time to pull my head out and make it count!!

2/21 8 rounds

12L/12R snatches did 5 rounds w/16kg and 3 rounds w/20kg

8 burpees and

5 knees to elbows

 

2/22  TGU's, pull ups, dips/ring push ups  TGU's done w/12KG thru 28KG

RAN THRU THIS TWICE

1 TGU 12kg 1 pull up 2 dips/ring push up

1 TGU 16kg 2 pull up 4 dips/ring push up

1 TGU 20kg 3 pull up 6 dips/ring push up

1 TGU 24kg 4 pull up 8 dips/ring push up

1 TGU 28kg 5 pull up 10 dips/ring push up

2/23  20…

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i have forgotten what i did on monday....  hmmm  i believe it involved minute sets of LC jerks with the 24kg and swings.. 

2/15... off day

2/16.. the "quotient" test..  consisted of 6 minute continuous sets (no putting down the bell) of several different excercises.. I used the 16kg and 20kg for the excercises.. 

- Cleans

- Half snatch

- Jerks

- LC press

- Push press..

 

last time I did this I scored a 708  this time I scored…

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2/12   warm up with TGU's alternated with pull ups  2x16kg  2x20kg  1x24kg

10 man haters w/16kg

10 pull ups

9 man haters

9 pull ups

8 man haters

8 pull ups

7 man haters

7 pull ups

6...5...4...3.. 2.. 1.. 

 

2/13  warm up with TGU's alternated with  2x16kg  2x20kg  1x24kg

5 rounds

30 swings

20 burpees

20 situps

run 400 yards..

warm up with TGU's and pullups 

100 reps of each

ring pushups

squats

ringrows

swings w/28kg

2/7  warmup TGU's alternated with pull ups  2 x 16kg   2 x 20kg  1 x 24kg

max rounds in 20 min (7 rounds completed)

3L/3R clean - squat - press w/24kg

15 swings w/ 28kg

 

2/8 warmup TGU's 2 x 16kg   3 x 20kg 

3 rounds

30 sec swings @ 18rpm

30 sec rest

30 sec swings @ 18rpm

30 sec push ups @ 14rpm

30 sec rest

30 sec swings @ 18rpm

30 sec push ups @ 14rpm

30 sec squats

30 sec rest

30…

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WARM UP W/ TGU'S ALTERNATED WITH PULL-UPS  16KG X 2  20 KG X 2 AND 24KG

 

10 min continuous snatches with the 16kg.. did not set it down and swithced hands every minute.. not an exact count but i think my total was right about 190

 

6 min LC clean and press w/20kg hand switched every minute @ 8 rpm

 

6 min jerks w/20kg first set 90sec  second set @ 60 sec and last set @ 30 sec.. averaged 12rpm

WARM UP 10MIN TGU'S

5 ROUNDS

1MIN PRESS PER ARM W/20KG

1MIN REST

1MIN SWINGS (1ST ROUND TWO HANDED WITH THE 28KG @ 30RPM LAST 4 ROUNDS 1HANDED W/20KG @ 24RPM) 

REST 2 MIN

5 TGU's with

2 x's 16kg

2 x's 20kg

1 x's 24kg

 

4min LC clean n press w/ 20kg

 

2 rounds 20 pull ups (first 5 back to back) other 15 broken up 2 round with assist

               20 dips

               60 snatches (30L/30R) until I ripped my palm open... dumb ass

1 round 20 pushups on KB  20 ring rows  20 swings w/24KG

So I don't remember everything I've done.. I do remember I took the 28th and 29th off.. I finished my ladders off using the 24kg for reps 2 and 3 and the 20kg for 5 reps..  I did some random stuff on the off days.. apparently school is starting to interfere with my posting!! I'll try to keep up again.