Workout: Variety (mix training)

DROM, Mobility Drill, ASLR, T-spine mobility

1) Sumo Deadlift 315# x 5/ 365# x 3/ 385# x 3/ 405# x 3/ 405# x 3

2) Clean & Press 32 kg x 5/ 40 kg x 5/ 44 kg x 2/ 48 kg x 1

3) Max  BW Pull-ups  -18

4) 10 min snatch test -203 reps

*I wanted to check my strength after being on the warrior diet. I'm down to 213# from 220# and I actually feel stronger. Pressing the 48 kg felt easier than in the past. I haven't done more that 5 pull-ups in a GTG style, and 18 for me is pretty good. After all this my grip was done but I was able to squeeze just over 200 snatches. I'm planning to start RTK after I return from CA. 

Oct 20, 2009

Workout: Variety

Prep Work: 5 min Row, ASLR, T-Spine, Ankle mobility

24 kg TGU x 3 R, L

24 kg Double Swings x 5
24 kg  Double Bottom-up cleans x 5 
24 kg Double P&J x 5 
24 kg Double Front Sq x 5 
24 kg Renegade Rows x 5 R, L

24 kg SLDL x 5
24 kg Double Snatches x 5 

*Completed 2 rounds, very quick workout.