Training 1/22/10

Working on getting my timed sets longer. Shoulder blade is feeling better. I think its about where I set my arms during the lockout. However I am still working on getting better. I missed a few days during the week but I have the weekend to make it up.

Warm-up:
Stretch Bands- Shoulder rehab exercises
Indian Club Twirling- 10 mins
Joint mobility- 10 mins

Jerk Set
2 x 24kg 4 mins @ 8 rpm
2 x 20kg 2 x 2 mins @ 10 rpm

2 x 28kg Rack Walk / OH Walk- 3x 40ft
2 x 28kg Rack hold - 6 x 10 sec (At the end of each walk)

Jump Rope 20 mins
Back Extension- 3 x 12

Evening Session

Warm-up- Indian Club Twirling

Jerk-
2 x 20kg 2 min 8 rpm
2 x 20kg 10 x 1 min/ 1 min rest @ 10 rpm

Stretching

Felt good. Worked the jerk a lot today. I felt good with the 24s so I will continue to work with them. Handling the 28s wasn't bad. Once I feel my shoulder blade getting tight or sore I cut my set so I don't injure it and have to start all over. But so far so good!!

Training 1/18/10

Warm-up:
Jump Rope- 5 mins
Club Bell- 5 mins

Boxing: Heavy Bag 3 x 3min/1 min rest

BW circuit: 3x
Ring push-up- 10 reps
Jump rope- 30 sec
Ring rows- 10 reps
Jump rope- 30 sec
One leg box jump 24"- 10/10

Evening-
Jerk 2 x 12kg: 50 reps
Jerk 2 x 16kg: 3 x 20 reps
Snatch 16kg: 50/50 reps

Shoulder blades can feel the workout. Will be foam rolling and stretching more today. I need to slow down to develop the strength needed for the new weight. My goal is to get 10 reps a min with the 24kgs in Jerk and 16 reps per min in Snatch. Keep on training!!