Summer 16

13:30 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R
Two-Hand Swing x 35

B.
Pullups 5
Two-Hand Swing x 15
Pullups 5
Two-Hand Swing x 35

C.
GS 5
Two-Hand Swing x 15
GS 5
Two-Hand Swing x 35

D.
Plank
Two-Hand Swing x 15
Plank
Two-Hand Swing x 35

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk
Two-Hand Swing x 35

Stretch/mobility between groups. Stretch after.

I haven't completed the sets of 35 i a while. I really feel it in my grip.

SS - Workout 100

13:30 Home

Warm up

Swings 10x10x32 (2H)
TGU 5x1x32 (lock out only)

Cool down

SS - Workout 99

12:30 Home

Warm up

Swings 10x10x24 (2H)
TGU 5x1x16 (to high hips)

Cool down

SS - Workout 98

17:30 Home

Warm up

Swings 10x10x32 (1H in 5 mins)
TGU 5x1x24 (10 minutes)

Cool down

SS - Workout 97

19:30 Home

Warm up

Swings 10x10x24 (1H)
TGU 1x24

Cool down

SS - Workout 96

19:30 Home

Warm up

Swings 10x10x24 (2H)
TGU 5x1x16 (to high hips)

Cool down

Back almost better, continuing to do rotational mobility drills.

SS - Workout 95

08:30 Home

Warm up

Swings 10x10x32 (2H)
TGU 5x1x12 (to high hips)

Cool down

Got a minor back spasm during swings. SI may have been out and my right side from QL to ribs in spasm. Will try an work it out with mobility work.

SS - Workout 94

11:30 Home

Warm up

Swings 10x10x32 (1H in 5 minutes)
TGU 5x1x32 (lockout only)

Cool down

Grip is the real limiter with the swings. 2H has more of a conditioning effect. 

SS - Workout 93

17:00 Home

Warm up

Swings 2x50x16 (1H change on 10, lest 10 H2H)
TGU 5x1x16

Cool down

SS - Workout 92

19:30 Home

Warm up

Swings 10x10x32 (2H)
TGU 5x1x32 (lockout only)

Cool down

SS - Workout 91

19:30 Home

Warm up

Swings 10x10x20 (1H)
TGU 5x1x24

Cool down

SS - Workout 90

10:50 Home

Warm up

Swings 10x10x32 (1H)
TGU 5x1 (unloaded)

Cool down

SS - Workout 89

19:00 Home

Warm up

Swings 10x10x20 (plus played with 32 working on form)
TGU 5x1x32 (just worked on lockout)

Ring pushups 5 on knees, 5 full, 5 with rotated arms.
Ring pullups 5 partial, 5 full.
Baby muscle up.

Cool down

Joined in my wife's ring workout. 

SS - Workout 88

19:10 Home

Warm up

Swings 1x100x16 (1H change hands on 10)
TGU 3x1x24

Cool down

Easy day

SS - Workout 87

19:10 Home

Warm up

Swings 10x10x32 (1H)
TGU 5x1x16

Cool down

SS - Workout 86

14:10 Home

Warm up

Swings 10x10x32 (1H in 5 minutes)
TGU 5x1x16

Cool down

SS - Workout 85

14:10 Home

Lunge Pad 20 minutes

Warm upSwings 10x10x32 (2H, 8 sets 1H) 
TGU 5x1x24Cool down


Bit of a lazy, crazy week. That said I felt rested and ready for action today. Hit my target for TGUs. For the swings I found if I didn't force the height on the upswing my form was much better. 

SS - Workout 84

19:30 Home

Warm up

Swings 100x16 (1H chnage on 10)
TGU 5x1x16

Cool down

Easy day.

SS - Workout 83

08:10 Home

Warm up

Swings 10x10x32 (2H, 6 sets 1H)
TGU 3x1x20,24,24,24,20

Cool down

Struggled with the 1h swings. Felt I was squatting more than swinging, maybe a grip strength issue.

SS - Workout 82

10:10 Home

Warm up

Swings 10x10x32 (2H in 5 minutes
TGU 5x1x16

Cool down

Felt tired today, made the swings, but really felt it.