Dec 11, Workout

3x20 BWS

2x10 JS

2x5 TJ

Circuit: Tag team 4 Rounds of :

P1: Goblet Squats@50#kb

P2: KBS @50#

P3: Rack Hold 2x50#db

P4: 15 yrd Bear Crawl with db of players choosing+ 15 yrd Farmer Carry.

Player switch stations after Bear Crawl/Farmmer Carry completed.

Then 3x3 TGU

This workout contained a lot of teaching because today was Damian & Kelly's first day in the Gym. So a lot of the movements had to be learned. I do enjoy teaching which has been a suprise to me. The next part of my workout was a Snatch specific workout Tony developed and wanted me to try:

4x4 OHS @95#

4x4 Drop Snatch @ 45,65,75,95#(I am still working on this movement)

4x3 Snatch + OHS @ 95 #

4x2 Snatch @ 115#

3 rounds of 8x Good Morning @ 95# + 12 GHD Sit Ups.

I am definitely aware of my shoulders after that fun.

Later:

Ride the Trainer 80 min @ Long Endurance pace.

Dec 8, Workout

3x20 BWS

2x(1-5) Ladder of 1 Hand Snatch each @ 50# db + Pullup

Then: 5 Rounds of :

4x each single leg D.L. @ 115# + 4 each Single Leg 18" Box Jump.

Then: 6 Rounds of:

10 x KBS @ 70# +

30 yrd Farmer Carry w/ 2x70# db +

10 x 30" Box Jump

Then: 5 Rounds of:

10x GHD Back Extensions +

10x GHD Sit Ups

Later:

Ride the Trainer 1 Hour 10 Min Endurance Pace. Watched Against Me! Live at the Key Club DVD. What a great fucking band.