FEB 27

4 - 4 MINUTE SETS (20SEC WORK 10 SEC REST)

ALTERNATING 62LB SWINGS WITH PUSHUPS

FEB 28

50 ALTERNATING REVERSE LUNGES W/ 44LB

50 HAND 2 HAND SWINGS W/ 44LB

50 PUSH PRESS (25L/25/R) W/ 44LB

40 ALTERNATING REVERSE LUNGES W/ 44LB

40 HAND 2 HAND SWINGS W/ 44LB

40 PUSH PRESS (20L/20R) W/ 44LB

30 ALTERNATING REVERSE LUNGES W/ 44LB

30 HAND 2 HAND SWINGS W/ 44LB

30 PUSH PRESS (15L/15/R) W/…

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…

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…

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…

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

1/24  did some random stuff.. started with snatches for one minute per hand (ripped a blister) and had to switch to jerks for minutes followed by 5 K2E.. 12 RPM on the jerks   did 4 rounds of this. kind of a light day

1/25 9 ladders today.  did my 2 and 3 reps of presses with the 24KG and 5 reps with 20KG  one handed swings @ 10RPH for first 5 ladders then had to switch to 2 handed swings @ 15RPM  and last 2 ladders only 10 RPM. KICKED MY OWN ASS TODAY!!!

21st  max rounds in 20mins...  6 dbl kb thrusters w/ 35lb   8 burpees    15 swings w/ 70lb..   completed 6 rounds

22nd   6 rounds  12 swings w/70lb  8 double LC clean n jerks with dbl 44lb  4 pullups..  wanted to do more but ran out of time

1/19 rest day

1/20  5 ladders.. all with 20kg  total 50 presses per arm and 150 swings per arm  then 3 quick rounds of 5 snatches per hand (also with 20kg and 5 K2E)

warm up 1min per hand push press

              1 min per hand clean

              1 min per hand long cycle clean n push press

 4 rounds 3lap run on soccer field followed by 50 squats..  time 14:13.... a little dissapointed in this time

gonna have to work on that

presses and swing  ladders. to 4 today.. 3, 4 ,5 presses swings 1 handed 10 reps per hand  used the 20kg exclusively..  total of 48 presses per arm and 120 swings 1/15 day 2 of ladders... 6 ladders today 60 presses per arm and 180 swings all done with the 20KG

started a new ladder set

presses and swing  ladders to 6 today.. 3, 4 ,5 presses swings 1 handed 10 reps per hand  used the 20kg exclusively..  total of 72 presses per arm and 180 swings per hand