Morning Squats
BW hindu squats x 50
185 lbs x 30

P.M. training
Joint rotations
Heavy 2 hand swing 48kg x 10,10

Double press from double snatch
32kg+32kg
1,2,3,4 SQ 5/1,2,3,4 SQ 5/1,2,3,4 SQ 5/1,2,3 SQ 5/1,2,3 SQ 5

Double Dead lift
32kg+32kg x 20,20

Challenging training, but I like pressing the same size bells even though they are heavier. Since I have been doing squats for breakfast I am noticing that I am a lot stronger when it is time to do the squats at the end of the ladder and the deads are easier too. My grip was trashed from the grip training yesterday but I still had no problem with the double 32kg snatches.

Morning Squats
235 lbs x 20

P.M. training

Joint rotations

Two hand swings
48kgs x 10,10

Double Press
32kg+24kg With 5 squats at end of each ladder
1,2,3,4 SQx5/1,2,3,4 SQx5/1,2,3,4 SQx5/1,2,3,4 SQx5/1,2,3,4 SQx5

Double Kbell dead lift
32kg+32kg x 20,20

Interesting that the Squats felt a lot better and easier since the Squats for breakfast I'm on.

Morning Squats
warm up goblet squats 24kg x 10
Work Set 230 lbs x 20

P.M. training
Joint rotations
Double Clean & Jerks
32kg+32kg
2,4,6/2,4,6/2,4,6/2,4,6/2,4
18.33 mins

Tough training, the Long Cycles are brutal. Really concentrating on getting in good double cleans before the jerk. Felt just a little wore out today but had a late night last night and not a good nap this afternoon. I am thinking about switching the morning squats to non regular workout days.

Gripping
warm up CoC#1 x 10 l,r
attempts at and forced closed CoC#2.5 x 1,1,1

Go Really Mach two hands
165 lbs x 5,5,5,5,5

Strap Holds w 7.5 lbs 5 sec holds
CoC#1 x 1,1,1

Titans tele two hand
20 lbs x 5,5,5 then 22.5 lbs x 5,5

Rolling thunders
115 lbs x 3,3,3 l,r

Plate curls
25 lbs x 3 l,r then 20 lbs x 5,5 l,r then one plate in each hand 20+20 x 5,5

Finger extensions
yellow band x 12,12
Blue band x 12

Workout from tuesday,

morning squats
220 lbs x 20

grip training

Go really mach
115x5
135x5
155x5
165x5
165x5
strap holds
HG 200 w/5 lbs 5 sec holds x 1,1,1 l,r
titans tele mach two hands 20 lbs x 5,5,5,5,5
Rolling thunder 90,115,135,145,150
Plate curls 25lbs x 3,3,3 l,r

Joint rotations

VPP 16kg+16kg
2,4,6,8,10 x 5 ladders
13.50 mins

Thursday's workout (today)

Joint rotations

Double C+J med day
24kg+24kg
2,4,6,8,10/2,4,6,8/2,4,6,8/2,4,6,8/2,4,6,8

One more workout in the exsplosive block then to the grind block for 2 weeks. The C+Js are feeling more and more natural and I have lots of room to grow.

A.M. squats
Set #1 95 lbs x 10
Set #2 215 lbs x 20 reps

P.M.
Joint rotations

Warm up two hand swings
48kgs x 2 sets of 10 reps

Double Clean + Jerks
32kg+32kg
2,4,6/2,4,6/2,4,6/2,4/2,4 = Toast

Good workout today but tough, I did heavy ballistics today and it kicked my butt. Morning squats are feeling good and I am getting heavier with them. I will try and work grip training in tomorrow.

A.M. squats
95 lbs x 10
210 lbs x 20

Grip training
CoC#1 x 10
Heavy grip 200 x 10
Yellow nail x 5 + double whites
CoC#2 x 3,3,3,3,3,3
Heavy grip 250 x 1

Strap holds 2.5 lbs
CoC#1 x 5 secs
Heavy grip 200 x 5 sec, 5 sec, 5 sec

Joint rotations

Double Clean & Jerks
24kg+24kg x 2,4,6,8/2,4,6,8/2,4,6,8/2,4,6,8/2,4,6,8
23.33 mins

Grippers are coming along, I can strap hold with a heavy gripper than I could a month ago. This morning squats felt really good, no pain inside the leg at all this time and no residual soreness. Clean and jerks were tiring but I was racing the clock so it is my fault.

Morning Squats
200 lbs x 1 set 20 reps

Afternoon
Joint rotations

1/2 get ups
36kg x 4 a side

Stacked presses
24kg+16kg x 2,2,2

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

the end

Grippers
CoC#1 x 10
Heavy grip 200 x 10

Card tearing
palms down
20 cards
25 cards

Grippers
Heavy grip 200 x 10
CoC#2 3,3,3,3
strap holds CoC#1 2.5 lbs x 5 secs
Heavy grip 200 2.5 lbs x 5 secs, 5 secs

Bending
double over grip
1 yellow
1 blue

Stacked press
24kg+16kg x 2,2,2,2,2,2,2,2,2,2,2
1 min rests

Double alternating cleans
24kg+24kg x 10,10,10,10,10,5,5,5,5,5

Tough workout, the tearing was not as good as last workout but I am learning the palms down grip more and I did that tonight. The gripping went well and I was able to do my strap hold with the CoC#1 and heavy grip 200 for 5 sec holds. Stacked press was a little frustrating but I finished it. Then off to some double alternating cleans with my 24kgs bells. This was brutal and is best served last.

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

Card tearing
Bikes 33 then 35 cards
over under style

Joint rotations

Bottoms up press
28kg x 10 singles

Stacked press
24kg+16kg x 4 l,r

Double swings
24kg+24kg x 10,10,10,10,10
40 sec rests

Great workout. I tore deck of 33 then 35 bikes over under style. Gripping felt good today and I was literally a hair away from handle to handle on the CoC#2.5 Bottoms up press went up so I am doing 28kg from start to finish. I almost had the 32kg bottoms up press, it will come. 1 set of 4 on the stacked press 24kg+16kg then 50 double swings with 24kg+24kg the end.