Post HKC Workouts

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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