jhanagarne

WARMUP
Hamstring stretches
10 overhead squats with broom
waiters walk w/16kg/arm
suitcase carry w/16kg/arm
one lap heartbeat with 16kg
5 goblet squats to push knees apart

WORKOUT
1 circuit continuous
tabata front squats with double 16kgs: 20 seconds squatting, 10 seconds resting: only got 90 seconds worth. (first try at this)

one minute jog with big nasty stone (160 lbs)

one minute of plank

16kg...

at the seminar Dan talked a lot about things (movements) you have to do everyday. I'm going to start doing some form of this warmup every "off" day.

start with hamstring stretches and hip flexor stretches

squatting
DL
Anterior chain work
pushing, both hor. and Vert
pulling, hor and vert
gait

Today I did 2x5 goblet squats with 24kg

suitcase DL with 48kg, 5/side
some ab rollouts
15 pushups, static...

8 sets of 10/10 with 60 seconds in between sets. All with 24kg for a total of 160 snatches.

My energy sucked today. Not sure why. I'd planned on going for 10 sets but there was no way without compromising form. disappointed but determined.

My goal is to do 210 snatches in 10 minutes by July 15. Today I tested myself and got 167 with the 24kg. Pretty happy with that.

Brief Z sessions throughout day
1 circuit: all swings with 40kg KB, C&P = 16kg, C&front squat = 40kg, TGU with 24kg, snatches with 16kg

sets of 5-15 on each exercise
One circuit

'Swing
Clean and Press
Swing
Clean and Front Squat
Swing
Get-up
Swing
Snatch
Swing