4x7 Moderate Day

Turkish Get-Up 32kg/ 6 minutes, 10 reps total

Swings 32kg/ 10l/10r
1:00 rest
Yaw Press 24kg/ 5l/5r
x 4

L-Pullups on Rings/6
1:00 rest
Pistols/ 3l/3r

Prasara Yoga Cooldown

Heavy Day 4x7

INTU-FLOW Warmup

Snatch 16kg/ 4 min @ 11 RPM, hand switch every minute
1:00 Rest
Long Cycle 24kg/ 4 min @ 8 RPM, hand switch every minute
1:00 Rest
Short Cycle 24kg/ 4 min @ 10 RPM, hand swicth every minute
1:00 Rest
Snatch 16kg/ 4 min @ 13 RPM, hand switch every minute

Compensatory Prasara Yoga Cooldown

I felt reallt good with all of these exercises. I wasn't going to do the last Snatch set, but decided to add it to finnish up. I finished faster than when I started, which is always a good thing. I was pretty sore today from yesterday's workout. I'm looking forward to tomorrow's Yoga session.

Moderate Day 4x7

Long Cycle 2x24kg/ 2 min @ 4 RPM x 3

Swings 32kg/ 10/10 x 3

Yaw Press 24kg/ 5/5 x 5

L-Pullups on Rings/ 6 x 4

Pistols + 15lbs/ 3/3 x 4

Compensatory Cooldown

I decided to try Scott Sonnon's 4x7 protocol. The protocol sounds absolutely genius, and from a physiological standpoint, makes perfect sense. Here's a link to his description of the protocol:

http://www.rmaxinternational.com/flowcoach/?p=224

And here's a link for the protocol description applied to kettlebell training:

http://www.rmaxinternational.com/flowcoach/?p=41

Snatch Day

Joint Mobility Warmup

With the 16kg:

Snatch/4 min @ 13 RPM, one hand switch, 1 min rest, X 3

With the 24kg:

Swing 20/20 X 2, 15/15 X 2

With my BODY:

Pushups /25 X 3

Prasara Yoga Cooldown

I really wanted to focus on the proper technique for the snatch, hence the lighter weight. I used the second knee dip at the top of the snatch, to aid in getting the weight overhead. Similar to an Olympic snatch, you almost pull yourself under the weight, then stand up. I figured that I might as well use the stronger leg muscles in getting the weight up as opposed to pulling harder with my arms. This actually helped me get a better lockout position, allowing me to "roll" the bell into place in my hand. A few times I found the perfect lockout rest, where it almost seemed effortless holding the weight overhead...if only I could remember what that position feels like each and every time...

Strength Day

Getting stronger and more powerful...

With the 32kg:

Jerk/ 5/5 x 3

Swings/ 12/12 x 3

With my BODY:

One Arm Pushups/ 5/5 x 3

Pistols/ 3/3 x 3

Preceded by Joint Mobility Warmup and followed by Compensatory Cooldown...

thats it

Veteran's Day

Today is Veteran's Day. Let us honor those who have served, are serving, and will be serving in our nation's armed forces. These men and women have something special about them. They serve our country selflessly, defending us everyday. For those who have perished, I salute you. I imagine that combat does something to a man that could only be described by those who have gone with him. This is soemthing that the populus could never imagine. I ask you to put away your differences, whether you believe in war or not, and respect those who put their lives at risk for your safety. HOORAH!!

Jerk Day

It was a late night workout last night. I finished up around 12 midnight. It was just jerks and some oth good stuff:

All with the 24kg

Jerk /3 min @ 10 RPM, single arm switch
1 min rest
X 5

Yaw Press /8/8, 1 min rest, /7/7

Front Squat
10 reps, on the minute, for 3 minutes

I started and finished with Scott Sonnon's Joint Mobility Warmup and Compensatory Cooldown.