Little Bit of Volume...

L-Pullups on Rings/7x4

Double Clean and Press 24kgs/5x4

Handstand Pushups/5x4

Pistols/4/4x4

Double Bent Over Rows 24kgs/6x4

Pushup Variations on Pushup Board (Scorpion, Hindu, Upward Dog) about 75 Total

Reverse Pushups on Rings/8x4

Wedding Week Workouts

Hectic week coming up, so I'm doing what I can, with no particular plan. Unfortunately, I don't have the ability to be on a specific schedule of training. In January, I plan to start the full on 4x7 protocol. I love the protocol, and when life allows, it is a fantastic way of training. Here's what I did today:

Long Cycle/ 5:30 @ 8 RPM

32kg H2H Swing/ 14
24kg Swing/ 10/10
24kg Jerk/ 5/5
X 3

Reverse Pushups on Rings/ 10x3
alt with
Scorpion Pushups/ 8x3

Prasara Yoga Cooldown

Heavy Day 4x7

I havn't been following the protocol so well. With school ending and my wedding coming up,its sometimes hard to find time to train. Here is the second day of my week, 4 days late.

24kg
Long Cycle/ 5 min @ 8RPM
Short Cycle/ 5 min @ 10 RPM
Snatch/ 3 min @ 10 RPM

Moderate Day 4x7

After a few days off (finals), I got back on schedule and started back with the Moderate Day. I think those few days off did me good, as I felt super strong today.

Double Clean and Jerk 2x24kg/ 2 min @ 5 RPM X 2

Swing 32kg/ 12/12 X 2, 10/10 X 2

Yaw Press 24kg/ 5/5 x 4

Pistol + 15lb/ 3/3 x 4

L-Pullups on Rings /5 x 4

The swings were awesome for the first few sets. I started to get fatigued and my form was compromised.

I finished with a Prasara Yoga cooldown. Excellent:)

Heavy Day 4x7

Snatch 16kg/ 5 min @ 12 RPM, Switch every minute

1:00 REST

Long Cycle 24kg/ 5 min @ 8 RPM, Switch every 5 reps

1:00 REST

Short Cycle 24kg/ 4:30 @ 10 RPM, Switch every 10 reps

Ended with a Prasar Yoga Cooldown.

I'm really starting to enjoy the Prasara Yoga. It has a dynamic component to it unlike anything I've seen.

Moderate Day 4x7

As I continue with this protocol, I can make sense of its reasoning. Look to my next post for some more about this...

Double Clean and Press 24s/ 5 x 5

Double Swing 24s/ 10 x 5

Pistols / 3/3 x 5

L-Pullups on Rings / 6 x 4

Prasara Yoga Cooldown

Heavy Day 4x7

Snatch 16kg/ 4:30 min @ 12 RPM
1:00 REST
Long Cycle 24kg/ 4:30 min @ 8 RPM, hand switch every 5
1:00 REST
Short Cycle 24kg/ 4:30 min @ 12 RPM, hand switch every 6 reps

Prasar Yoga cooldown

I really enjoy this protocol. The prasar yoga cooldown by Scott Sonnon is phenomenal. I highly recommend anything by him. check him out at www.rmaxinternational.com

Here's him explaining the Long Cycle: