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Total Tension Complex

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5/12/18
Week 5 Workout 8, Shoulders
55's for ladders, 70's for rows
Up the press ladder to 8 and back down 64 reps total
One hand swings, 70, 5 x 10,10 without putting the bell down for 100

Worst workout I can remember. Every ladder from 6 -8 and back down to 5 was to failure on the last rep. I completed them, but they took way too long to go up. I failed 6 rung on the way down, then did another press 20 seconds later. Hopefully didn't do more damage and good. Completely broke the spirit of the workout. I did it on an empty stomach, 13 hours after cocktails.

Next Wednesday going to eat 2 hours beforehand. Tuesday's workout was a 9 on a scale of 1-10, this was a soft 4
 
5/15/18
Week 6 Workout 8 Legs
70's for Renegade Rows
55's for everything else
Up to 11 and back down for squats, 121 total
Clean Press Squat Renegade Row

55 for Snatch
5 minutes 89 reps put bell down twice.
 
5/17/18
Week 6 Workout 9 Presses
70's for Renegade Rows
55's for everything else
Weight 188.2
Clean Press Squat Renegade Row
Up to 8 and back down
Made all 64 reps. I did them while working so there was a lot more rest 4-5 minutes between sets.

Swings
Two hand , 70. 25,25,50
 
5/18/18
Test 55 lb bells, Press x 8, 70 lb. bells, press x 1

5/19/18
5 x 10, 10 snatches 1 minutes in between each set
Goblet squats 55# 2 x 5
Bottoms up presses 35# 2 x 5
 
5/21/18
55# Snatch
6 x 5, 5 at the top of each minute
35# Bottoms up presses 4 x 5
70# Goblet Squats 3 x 5

Geoff Neupert's Shoulder Smoker Program from More Kettlebell Muscle
3 rounds work:rest, 1:2
Double 45#
Double Swing x 6
Double High Pull x 6
Double Snatch x 6
Military Press x 6

Did it as a complex.
 
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5/22/18
Sir Snatch a Lot Complex Easy Day
Done as a Chain, Double 45#
Repeat this sequence 6 times
Double Snatch x 1
Double Press x 1
Double Front Squat x 1
Rest 1:2 It was 1 minute on 2 minutes rest
3 rounds

Been trying to do some different stuff, bottoms up presses for example and loaded carries.

Loaded carries 2 rounds
Farmers Walk Double 88# 100 paces
Racked Walk Double 70# 75 paces
Waiter Walk 62# 50 paces left, 50 right
 
5/23/18
Shoulder Smoker Easy Day
3 rounds, 1:2
Double 45# Done as a complex
Double Snatch x 6
Front Squat x 6
Military Press x 6

In the PM, took a break from work.

45# Bottoms up presses.

Did about 12 on each side. First couple were shaky until I found the right grip, tightness and pressing slot. Finished doing 3 x 3 L, R .
 
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5/24/18
Heavy Day Sir Snatch a lot, Week 1
Done as a chain
3 rounds double 45#
Double Snatch x 1
Military Press x 1
Double Clean x 1
Front Squat x 1
Double Swing x 1
1 round equals doing this sequence 6 x
Rest 1:2 . Took 80 seconds to complete, rested 160 seconds
1 mile walk with my 13 year old golden retriever
 
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