Wednesday
Long Cycle Clean & Jerk @ 2-16kg KB
2 reps every 30 seconds for 10 minutes
5x @ 16kg KB
1x Snatch + 5x Windmill (R. Arm)
1x Snatch + 5x Windmill (L. Arm)
60 seconds Plank Hold
Sprints
400m (1:01)
3:00 Rest
400m (1:09)
Friday
Warm Up
5x Power Snatch + OHS @ 75#
4x Chin Ups @ BW
5x Power Snatch + OHS @ 80#
4x Chin Ups [...]
Up a Lot: Broke 500#
Friday’s workout was very good.
Warm Up
5x Power Snatch + Overhead Squat @ 70#
4x Chin Ups @ BW
5x Power Snatch + Overhead Squat @ 75#
4x Chin Ups @ BW
5x Power Snatch + Overhead Squat @ 80#
4x Chin Ups @ BW
1x Power Snatch + Overhead Squat @ 85#
4x Chin Ups @ BW
1x Power [...]
The forecast called for storms and the 5:00am sky looked like it could open up at any moment. Marathoner and I moved indoors. I failed to play an indoor workout last night, so this was made up on the fly.
3x Circuit
20 kC on the early-80s model Airdyne
20x Dips @ BW
20x Deadlifts @ 225#
20x Push Jerks [...]
Warm Up
5x Clean & Press @ 105#
4x Chin Ups @ BW
5x Clean & Press @ 110#
4x Chin Ups @ BW
5x Clean & Press @ 115#
4x Chin Ups @ BW
1x Clean & Press @ 115#
4x Chin Ups @ BW
1x Clean & Press @ 120#
4x Chin Ups @ BW
1x Clean & Press @ 125#
4x Chin Ups @ [...]
That’s been the theme of my week. Add Value. I suppose at some point in the past it was of some difficulty to coordinate the communication of groups of people. I suppose it required the intervention of a person - a person whose job it would be to simply pass messages back and forth between [...]
I have a lot of catching up to do.
Last Friday
Warm Up
5x Power Snatch + Overhead Squat @ 80#
5x Power Snatch + Overhead Squat @ 85#
5x Power Snatch + Overhead Squat @ 90#
1x Power Snatch + Overhead Squat @ 95#
1x Power Snatch + Overhead Squat @ 100#
1x Power Snatch + Overhead Squat @ 105#
1x Power Snatch [...]