Friday, July 18

AOS Firepower

Today was the AOS Firepower workout. On paper it doesn't look too bad. It's 5 rounds of a exercises and you add an exercise in each round. By the time you get to the 5th round, you have 5 exercises. You get a 1 minute rest in between each round...

I got to the 4th round with the Double Alternating Cleans and these kicked my fricken ass...I had never really tried these. That was not the worst of it. The worst was the fact that I had to complete 3 more sets of 1 minute work with no rest.
I made it through - then went to the 5th round - then the Bonus Snatch set.

I was planning to go through a second run through but, after the snatch set I was toast. 5 Minute, 1 hand switch took everything I had. I like to walk away from workouts feeling good. I was afraid that if I went one more time through, I might not feel too good and shy away from this style of workout.

I treated this as a Two Alarm version. Next time I will go for the Three Alarm version - Two times through with a little more rest.

The 4 Alarm is looming...

Wednesday, July 9

Back to Timed

Tried a Timed Set of Snatches. Haven't done this with a 16 in a while..

Warm Up
- 8 Minute Timed Snatch Set 16 Kg
12 RPM
By far my best attempt. Could have gone to the 10th minute but I want to get very good at the 8 Minute set first.
- Press Ladders w/Clean between Hands 3x5/5
20 Kg
- Renegade Row Ladders 3x5/5
16 Kg's
- One Hand Swings 24 Kg
25/25

Tuesday, July 8

Bad Blogger...

Thursday July 3rd
- The Real Thing this time. Bikram Yoga 90 Minutes. It was really hot in there!

Friday July 4th
- Off Day

Saturday July 5th
- Circuit Training
Slingshots, CLean & Press, Rows, One Hand Swings & Two Hand Swings
4 Sets

Sunday July 6th
- Class Format
Variety Day - A Little of this, a little of that...

Monday July 7th
- Bikram Yoga

Tuesday July 8th
- Class Format
Pounded the One and Two Hand Swings!

Wednesday, July 2

Back To Bikram

Tried the hot Yoga in my garage again. The temperature was a little cool, but the workout was intense. I sweat like I'm in a sauna...feels good!
Getting a little better with the form, but some of this stuff is just plain hard!
This is a nice complement to the bells...

Tuesday, July 1

Circuit Training Day

Warm Up -

Slingshot :30 Each Way
Clean & Press :30 L/R
Renegade Rows :30 L/R
One Arm Swing :30 L/R
Darcy Swings :30
2 Hand Swings :30
Rest
Repeat 4 Times

If you go with a lighter weight limit your rest periods in between circuits. I went a little heavy and had to rest a little in between. This was exhausting! I was not expecting it to be this taxing.
I'm going to try a light weight and do these circuits straight through - no rest, just rest after each set.
This was a nice change of pace.