Dec 18, Workout

Warmup;

3x20 BWS

3x10 Jump Squat

2x5 Tuck Jump

4x5 Knee Jump

Then: Drop Snatch:

2x4 @ 45#

2x4 @ 75#

Then Power Snatch:

6x3 @ 105#(work on speed)

Then:

3x (1x Snatch + 3x OHS @ 105#)

2x (1x Snatch + 1x OHS @ 125#)

5x (1x Snatch + 3x OHS @ 115#)

Then 5 Rounds of:

6x TGU(3 each side) + 60 sec Plank (feet on BOSU)

Later: 2 Hour Road Ride 35+ miles, mostly zone 2 with 2 x 10min tempo pace. The air temp today was about 40F but the wind was just bone chilling making the ride feel more epic than it really was. Belgium knee warmers, fleece knickers and thermal jersey helped but I wish I would have worn by beanie and rain cape.

Dec 17, Workout

Warmup:

2x30 yrd Lunge

4x15 yrd O.H. Lunge w/ 35# db

4x10 Goblet Squat @50# kb

Then F.S.:

2x8 @115#

2x5 @135#

2x3 @165#

4x15 @95#

Then 5 Rounds of:

15x OHS@45# +15 yrd Sprint

Later 1.5 hr Road Ride @ recovery/endurance pace. (Batteries in computer died so no numbers)

Dec 15, Workout

A.M. Workout: Strength

3x20 BWS

3x10 JS

4x10 Goblet Squat (2@53#;2@70#)

Then : 5 Rounds of:

10x Vertimax Squat Jumps w/ Both Bands +

15 B. Squats @ 115# +

10 KBS@53#

rest 1-2 min between Rounds

Then: Single Leg DL:

4x4 @ 135#

Later: Road Ride 2 Hours, 35+ Miles, 1200'+ E.G., mostly Zone 2. Cold and a little windy but outside is almost always better than the trainer.

Dec 14, Workout

3x10 BWS

3x10 SD

4x 30 yrd Lunge

Then: P.C.

5@95#

5@115#

5@135#

1@145#

1@155#

6x1@165#

Then Farmer Carry 4x 30Yrd @2x80#

Then: Jerk

5@95#

5@ 115#

2x3@135#

2x3@145#

Then C&J Practice working on low catch and speed.

8x2@95#

later 40 mile Road Ride. Mostly Zone 2 w/ 30 min Zone 3. 2 Hours 15 min.

dec 13, Workout

This workout was done yesterday at work, nothing real special just a basic strength workout.

3 Rounds of:

8x s.d.

8x Pullups

8x OHS @45#

8x Dips

8x Situps

8x Pushups

8x D.L. @135#

Then:

3x(3x P.C.+ 3x F.S.+ 3x P.J.) @ 115#

Then: F.S.

2x6 @135#

2x2 @165#

6x1 @185#

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 9, Workout

Lunge 4x(15 yrd forwards+15 yrd Backwards)

4x 15 yrd 1 hand OH Lunge w/25# db

then: OHS

10 @45, 3x6 @ 75, 3x3 @ 95.

Then: 6 Rounds of:

3 x D.L. @ 255#+

5 x F.S. @ 135#+

10 Vertimax J.S. both bands.

It the middle of todays workout I ended up teaching the T.G.U. ,which was cool but not part of my plan, I ended up doing a few T.G.U. with everything from a KB, BB, and even a cup of water.

Later: Ride the trainer 75 min. Zone 2.