Wednesday Workout

Didn't post Wednesday's workout.  So here it is.  Light Swings, Heavy Snatches, and Medium Getups.

Before class: Z-Health Movement practice, 5 reps Pullups BW, Pistol/Deep Squats, TKD Kicking Practice, Juggling, Jump Rope

3 sets (2H KB Swings 35#)
5 reps ES Snatches 35#
2 reps ES Getup +0#
10 reps ES Snatches 44#
1 rep ES Getup +53#
10 reps ES Snatches +53#

Swing work
3 sets (each set consists of 20 reps 35#, 5 reps 62#)

Snatch work
90 reps RKC Snatch 53# in 5 mins

Finished with 5 reps 2 KB 53# Swiss Ball Clean & Press

Today is Friday -- we will do Light Swings, No Snatches, and Medium Getups

Day 3 Week 1 - Spring Swing

Before class, 3 reps ES Press 35#KB, 3 reps BW Pullups

Finished our first week of the Spring Swing.  It was a Heavy Swing, Medium Snatch, and Light Getup day.  Here's how it went.

7 sets 10 reps 2-Hand Swings 35# (working on form)
3 sets 5 ES Snatches 44# (warmup)

2 reps ES Getup BW

3 reps ES Clean & Press 44#
3 reps ES Clean & Press 53#
3 reps ES Clean & Press 62#

Swing Practice - Trying to maintain crisp contraction at bottom and top
10 reps 2-Hand Swing 44#
10 reps 2-Hand Swing 53#
10 reps 2-Hand Swing 62#
10 reps 2-Hand Swing 70#
10 reps 2-Hand Swing 80#
5 reps 2-Hand Swing 88#
5 reps 2-Hand Swing 106#

Snatch work
6 mins (53# @ 15 rpm) = 90 reps

Day 2 - Spring Swing

Before class worked on Z-Health, mobility, TKD Kicks, juggling, etc.

Today is Swings: Medium, Snatches: Light, and Getups: Medium.  Will finish with Swiss ball KB Presses for Strength and core training.

10 reps 2H Swings 44#KB
3 reps ES Clean & Press 44#
5 reps ES Snatch 44#
5 reps Clean & Front Squat 44#

3 reps ES 1/2 Getup 53# KB
3 sets Swing Ladder: 5 reps ES 44#, 53#, 62#
3 sets 2 reps ES 2H Swing 70#KB

2 sets Snatches (4 mins @ 15 RPM w/ 35# KB)

Ran out of time, didn't do ball presses.

Tuesday - Heavier

Google forced me to move my blog account.  So, there is no history now!

Yesterday, we started the 12-Week Spring Swing program.  So, today is an in-between day.  Lifting a few heavy things....

As usual, started things off with some Z-Health mobility drills, some juggling, and jump rope work.

5 reps Pullups (BW)
3 reps ES Overload Pushups
2 reps ES 1-Arm Pushups

1-KB Military Presses
1 rep ES 35# KB
1 rep ES 44# KB
1 rep ES 53# KB
1 rep ES 62# KB

5 reps DL (Bar) 135#

2 reps Pullups (13# KB on foot)

1-KB Side Press
1 rep ES 44# KB
1 rep ES 53# KB
1 rep ES 62# KB
1 rep ES 70# KB

4 reps DL (Bar) 185#

2 reps Pullups (35# KB on Belt)

1-KB Bent Press
1 rep ES 53# KB
1 rep ES 62# KB
1 rep ES 70# KB
1 rep ES 80# KB
1 rep ES 88# KB

2 reps DL (Bar) 235#