Saturday

mobility as always.

Goals

increase # on five minute snatch test

been chasing it very difficult for me i love and and learning the snatching process and groove taking longer than i thought but i know why. It is very difficult

Todays workout

10 sets of 5 reps with 32kg bell in 45sec between.

set gymboss for 45 sec and went to work. i hit my # on this workout but i have lots of work left on these. I am getting better with the snatch and all its fine points but it is vicious. clean and squat ladders are work in progress stuck at 4 rungs, making improvements.

workout sunday

Mobility as always.

32kgell 5 reps left then 5 right every 45 sec. complete 10 sets.

Maintained pace hit all five reps in 45 seconds

at about the 8th set i grip the bell to tight and caught a blister should not have happened.

still learning the snatch and trying to find groove.

After that clean and squat ladders with 24 kg bell 1,2,3,4,5,6 love these.

Tomm back to day one . Work week will be monday tuesday off weds. thurs friday off on the weekend. Big week for me.

Workout for thursday night

Snatch work

10 snatches in 45 seconds left then right continuing fast cadence whole time

i maintained this through the 100 reps on each side in the 10 alloted sets.

Workout felt good.

Day 0ne.

Then did clean and squat ladders with 24 kg bell 1,2,3,4,5,6 with ten second planks in between

fun continues tomm.

Snatch design

Brining up the snatch

Tested to start on Tuesday Nov 2

88 reps first snatch test result in 5 minutes, looking to bring.

Fallen a little behind on the posting not the workouts.

Last night was heavy turkish get ups 32kg bell for ten minutes. These were great as i am getting much better with these love doing them and progressing quite nicely.

Then Double Clean +double Press +double swing ladders

1,1,5] 2,2,7] 3,3,10 for 20 minutes. These were vicious and it took everything i had to get through them. Started with 24kg bells and used them except for the 7, and 10 reps had to go to 16kg to finish higher reps. Awsome set of exercises. Side note on these workzone i am very weak with handling the volume of work required to carry on with theses movements but in time that will change, but i love working on my weaknesses within time i will be better at these.

After that took 32kg bell shruged them 20 times walk 100 ft dropped them and got my 24kg bells shrugged them 20 times walk 100 ft dropped them shrugged my 16kg bells 25 times walk 200 ft. Awsome stuff love these workouts mobility continues as always.

Workout last night

Mobility work Hindu pushups 3 of 15

tgu 5 minutes

halo 3 sets of 10

Walkabouts all everyday mobility work.

Money sets

Clean and press ladders heavy bell 1,2,3 and 2,4,6 with lighter bell

Set one 32kg 1,2,3

set2 24kg bell Really weak here could not maintain form drop to 24kg bell and a 16kg bell and did 2 ladders of 1,2,3 with 24kg bell and did 2 ladders of 2,4,6 with 16kg bell this is a weakness of mine all this was in 25 minute format.

Snatch test with 24kg bell was 150 reps in 10 minutes major progress in this depart very happy with this result. Progress is being made bigtime hardwork continues next week and every week

Wednesday the 14th of october

Mobility work

Handstand pushups 5 of tw0 reps nowhere near failure

Walkout planks 3 sets of 1,1,1,

One legged squats 3-5 sets 2-5 reps.

Set 1=2 reps

set2=2reps

Set = 2reps

Burpees 20 sets of 10 reps

awsome workout really pushed me finished at 28:15 never done 200 of these i was smoked.

Bad blister on left foot after burpees so missed the run and had to row with my concept 2 rower finished in 25 minutes 30 second great workout i was pretty gased after this one.