Joint rotations

Half Get ups
36kg x 5 a side

Stacked Press
24kg+16kg x 2
28kg+16kg x 2
28kg+16kg x 1
24kg+16kg x 2

Long Push Press
44kg x 1,2,3/1,2,3/1,2,3/1,2

Single arm swings
36kg x 20,20,15,15,10,10,5,5

Good workout. The stacked press puzzles me but I understand whats going on. Normally my right side is stronger but for some reason my left is stronger in the stacked press. I know that is because I am truly pressing correctly with my left and not so much on my right. I have to clean it up. Long push presses kicked my butt but they are fun.

Joint rotations

Half get ups
36kg x 6 reps a side

Bottoms up press
24kg x 1,1,1,1
28kg x 1,1,1 PR

Long Push Press with walkout
40kg x 1,2
44kg x 1,2/1,2

Single arm swings
32kg x 200 total reps (sets of 10 a side to 200)

Dragon flags x 5
Standing wheels x 5

Great workout, I liked the bottoms up press and I really liked the long push press with walkout. Finished with a good cardio session.

Grippers
Heavy grip 150 x 10
CoC#1 x 10
Heavy grip 250 x 2,2,2,2,2,2,2,2,2,2

Joint rotations

Half get ups
32kg x 5 a side

Stacked presses
24kg+16kg x 2,2,2,2,2,2,2,2,2
28kg+16kg x 1 l,r

Single arm swing
32kg x 20,20,15,15,10,10,5,5

Renegade rows
32kg+32kg x 4 a side
36kg+36kg x 4 a side
40kg+40kg x 4 side

Jack knifes on floor
5,5 with 3 sec pauses in between reps

Grippers
Heavy grip 150 x 10
CoC#1 x 10
Heavy grip 250 x 1,1,1,1,1,1,1,1,1,1,1,1,1,1,1
15 total with 250

Plate curls
20 lbs x 5 l,r
25 lbs x 4,2 l,r

Joint rotations

Double clean & press test max
24kg+24kg x 4
28kg+28kg x 2
32kg+32kg x 1
36kg+36kg x 1
40kg+36kg x 1
40kg+40kg x 1
44kg+40kg x 1 PR here

Single arm press max
44kg x 4 left PR
44kg x 4 right PR

Pull ups BW dead hang x 14
tired here so not so good

Double front squat
44kg+40kg x 1
could have done 3 or more but I was not thinking
Tried 48kg+44kg but could not clean both at same time.

Double clean & jerks
32kg+32kg x 2,4,5

Had some PRs tonight. Double clean and press I hit 44kg+40kg which is the best for me. Tried the damn 48kg again tonight and still it eludes me. I am going to start working pull ups again as I do not have any pain under my left arm any more. Next grip training I will go to doubles on the heavy grip 250 and shoot for 10 sets.

Joint rotations

10 min Double Clean Test
24kg+24kg
120 total reps

Brenda's score 125 reps with 2+25 lbs bells BW at 111 lbs

TGUs
36kg x 3 l,r

Double Squats
32kg+32kg x 5,5,5,5

Standing Wheels
5,5,5

Great workout tonight. Scored 120 reps on the 10 min double cleans test with 2+24kg bells. Arms were smoked. My wife scored 125 with 2+25 lbs bells so she cleaned 50 lbs 125 times in ten mins, awsome effort at 111 lbs body wieght.

Joint rotations

SSST (10 min snatch test 24kg)
217 reps

Heavy Get Ups
36kg x 3 l,r

Double front squats
32kg+32kg x 5,5,5

Just got back from ND pheasant hunting (fun)
I scored 217 on the SSST which is 2 more than my best but I think I could have gotten 220 if I had taken a little less rest. Next time I will get 220. Had a tough weekend of walking through rough farm land and through draws and and up and down hills. Finished up with some Heavy get ups and some squating.

Joint rotations

Single arm presses 24kg
L 100 R 100

Double front squats 24kg+24kg
50 total reps

Time completed 29 mins

Plate pinch gripping two hand
120 lbs x 3 6 sec holds

Joint rotations

Snatches with 16kg bell (MV02)
40 mins of work 15/15
80 rounds total 655 reps

Standing wheel jackknifes 5,5,5

Grippers
Heavy grip 150 lbs x 10
CoC #1 x 8
Heavy grip 250 lbs x 1,1,1,1,1,1,1,1,1,1,1
CoC #2 x 3

This was a pretty easy day actually. I don't know what was up but the snatches MV02 style felt really easy, I had to check the bell again to make sure it was the 16kg. I was not even breathing heavy when I was done just a little sweaty. Gripping felt good to though.

Gripper workout
Heavy grip gripper 150 x 10 reps
CoC#1 x 10 reps
Heavy grip gripper 250 x 1,1,1,1,1,1,1,1,1,1 40 sec rests

Quick joint rotations

Double Clean and Jerk ladder
24kg+24kg
2,4,6,8,10,12

Double Clean+Squat ladder
24kg+24kg
1,2,3,4,5

Double Snatch+Press
24kg+24kg
1+1, 2+2, 3+3, 4+4, 5+5 then 5 squats

Completed in 16.30 mins

Working a little on the grippers. I have a complete set of Heavy grip grippers that go from 100 lbs to 350 lbs now that being said the weights are not equal to CoC grippers e.g. the 150 is not as tough as CoC #1 (140 lbs) the 250 is not as hard as the CoC #2.5 (237 lbs) but they make better tweeners for me so that is why I got them. The rest of the workout was killer but fun racing the clock and I think I won this round. Goal was 20 mins or under and I scored 16.30 mins with extra presses thrown into the mix.

Joint rotations
Hindu pushups 1 x 25
Get ups Bottoms up 20kg x 4 l,r
Goblet squats 24kg x 3 low holds
Face the wall squats BW x 5
Halos 16kg x 7 l,r
Double Overhead walkouts 28kg x 1 lap around basement
One arm handstand holds L x 20 secs R x 20 secs

Clean & Press
alternate between lighter and heavier all numbers are L & R
40kg x 1,2,3
28kg x 2,4,6
40kg x 1,2,3
28kg x 2,4,6
40kg x 1,2,3
28kg x 2,4,6
25 mins of work

SSST
24kg x 203 reps

Killer workout. The C + Ps were pretty taxing and so I went into the SSST already partially spent. Rested for about 10 mins then started the Snatches. I scored 203. The last time I tested the SSST I scored 215 but I went into it a lot fresher so I think the numbers would have been markedly different had I started fresh. I still passed the test though just not my PR. Video was taken and I will post that.

Joint rotations

Handstand pushups
5 sets of 5 reps
1 min rests

Walk out plank drill
5 sets of 5 reps
1 min rests

Pistols 20 lbs
5 sets of 3 reps each leg
1 min rests

Burpees
200 reps in 18.49 mins

DONE
will do a 3 mile run tomorrow (Friday) as it is stormy out right now

Walk out plank drill was new and felt a lot like standing wheel jack knifes. The one arm handstand holds had an effect on the handstand pushups and I nailed 5 sets of 5 no problem. Sorry Adam about not getting the run but it sucks out right now.