Last Weeks Practice Training In Detail + Major Catch Up

Training for the last couple weeks has been sporadic at best.  With that in mind, sometimes the extended rest periods allow for greater recovery.

Weds 5/4/11

Jumped rope for 5 minutes
O/H Squats + Pumps 3 x 5
Goblet Squats + TGU's 3 x 5
Club Swings + Windmills 3x 15/1+1

Snatch 10+10 x 5 at  :50 work / :60 rest

Saturday 5/7/11

Warm Up with SuperJoints
Dbl Sqt + Press + Ring Pull Up  30 minutes 34 reps/rounds in ladder fassion
Push Ups and Bulldog Swings 15 minutes of 6/12 got 6 rounds

Monday 5/9/11

same warm up and prep work as 5/4
Snatch with same protocol but 7 rounds.

Wednesday 5/11/11

SuperJoints to warm up
Jumped rope for 5 minutes
1 Arm MP @ 32kg + Pullups + F2GSqts 30 minutes 72 reps, 2304 kgs pressed!
Bulldog Swings + Pushups 12/6 7 rounds in 15 minutes.

Tuesday 5/17/11

same warm up as 5/9
Snatch change of pace...
18 minutes on the clock and go...  176 reps.  Did a descending ladders 12/10/8/6/4 the headed back up...

Thursday 5/19/11

same drills just a little EDT to keep it interesting...
Dbl 24 Squat+Press+Pull Up 20 minutes 25 reps
Push Ups and Swings (40kg) 6/12 15 minutes 6 rounds

Saturday 5/21/11

same warm up and prep work
18 minutes on the clock again sideways ladders (???)
rounds:
1. 14+14 (right/left)
2. 14+14
3. 12+12
4. 12+12
5. 10+10
6. 8+8
7. 6+6
8. 6+6

Total:  164
next time will stick to the plan of 2 descending ladders starting at 14/12/10/8/6 and repeat.  get that in 18 minutes and start over with 17 on the clock...

Back at ya Monday!