Well, after a couple days of recovery, I dove back into training.
Thursday 10/01/09
TGU warm-ups – 9kg for 5 minutes 3L/4R
Halo 9 kg 5R/5L
50 reps jump rope
3 chin-ups
Goblet Squat (GS) – 16 kg 3 sets of 10
Decline push-ups (feet raised) – 10 slow
Plank 30 seconds
3 chin-ups
2-arm swing – 20 kg 3 sets of 10
3 dips
TGU – 15 minutes, 16 kg 10R/9L
GS – 3 sets of 3 with 10 seconds of prying in the bottom position
3 chin-ups
1-arm swing – 16 kg 10R/10L; 20 kg 10R/10L
Friday 10/02/09
5 minute warm-up. Wall squats/halo/pumps (3 circuits)
Viking push-press – 16 kg 2,4,6,8,10/5 ladders.
Front snatch – 16 kg 20R/20L; 12 kg 20R/20L
Saturday 10/03/09
100 reps jump rope
5 minute warm-up. Wall squats/halo/pumps (3 circuits)
Snatch warm-up – 8 kg 5R/5L; 12 kg 5R/5L
VWC baseline – 15 reps max cadence (I just ordered the Viking Warrior Conditioning book. Time to ramp things up. No Winter weight gain for me!)
TGU practice – 16 kg 5 minutes (slow) 4R/4L
2-hand swing – 24 kg 10,20,10,20,10,20,10 (100 total)
Superset with chin-ups – 3 reps (21 total)
1 minute rest between sets.
(Ex. 10 swings, 3 chins, rest 1 minute. 20 swings, 3 chins, rest 1 minute.)
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