Week 1/29 to 2/4

Started the week off pretty well. One things I'm happy about is that January is over. Work has been crazy and with training I finished off the month tired.I had a couple of good days and did work sets I haven't been able to do before. One thing i do have to watch for is over use of my shoulders because my right side still gets tight and over used. I added in some gymnastics ring training to help stretch and strengthen my arms up.

1/29/12
Kettlebell Jerk
OAJ- 20kg 10/10 reps, 2x20kg 10 reps, 24kg 10/10 reps
2x24kg 1 x 4min 35 reps, 2x20kg 4min 44 reps
Kettlebell Snatch
20kg 2min/ 2min (R)14,16/ (L)16,18
24kg 2min/ 2min (R) 16,16/ (L) 16,18
GPP
Deadlift- 135lbs 15 reps, 185lbs 10 reps, 225 2x8 reps
Hack Squat- 135lbs 20 reps, 185lbs 2x20 reps
Pull-ups- 2x10 reps

1/30/12
Kettlebell Snatch
3x 4min sets; 20kg 16rpm, 24kg 14rpm, 28kg (black snatch) 10rpm
GPP
One arm Long row- 60lbs 3x 15/15 reps
Hanging Leg raise- 3x 12 reps
TRX I's and T's- 2x 10/10 reps

1/31/12
I had a good warm up which help set up my workout.
Warm-up- Internal/ External band rotation, Overhead Internal/External circles, Lateral Forward/ Backward circles. All done with a stretch band.
KB Jerk warm-up- 16kg- 10/10 reps, 20kg 10/10 reps, 2x20kg 10 reps, 24kg 10/10 reps
Work sets- 2x24kg 3x 4min Jerk 8 rpm; 3-4min rest between sets
Glove Snatch 16kg 45/45 reps

2/1/12
Gymnastics ring workout- need something different.
Warm-up- Jump rope 5 min
Ring Push ups- 3 x 10 reps
Ring Rows- 3 x 15 reps
Tuck Front Lever- 2 x 10 reps
Skin the Cat- 3 x 5 reps
Cool Down- Jump rope 5 min

2/4/12
Needed those days off. Too many 4am wake ups and late nights. Rested up and got a workout in today.
OALC 24kg- 50/50 reps switching every 10 reps
OAJ 24kg- 50/50 reps (25, 15, 10)
Black Snatch 24kg 30/30 reps switch every 10 reps
Ring Push-ups- 20 reps, Ring Rows- 20 reps, Ring Push-up- 20 reps, Ring Row 10 reps, Single leg squat- 10/10 reps
Foam Roll and Stretch.

 Can't wait to start the new week. Super Bowl tomorrow. I ordered a pair of 26's can't wait for them to get here.