Josh Hillis' Workout Log

Snatches : Fatigue Phase

Warmup:

Snatches 44lbs x 5L+5R
Snatches 44lbs x 5L+5R
Snatches 44lbs x 5L+5R
Deadlifts 155lbs x 5
Deadlifts 155lbs x 5

Workout:

Snatches 44lbs x 15L+15R
Snatches 44lbs x 15L+15R
Snatches 44lbs x 15L+15R
Snatches 44lbs x 10L+10R

Total work snatches: 110

Average Reps Per Set (Fatigue) 27.5
or 13.75L+13.75R

Hanging Knee Raises x 5
Partial ROM Hanging Leg Raises x 5

German Volume Training: Presses and Rows

1.)
15° Incline Dumbbell Bench Press 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10

2.)
15° Incline Dumbbell Bench Press 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10

3.)
15° Incline Dumbbell Bench Press 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10

4.)
15° Incline Dumbbell Bench Press 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10

5.)
15° Incline Dumbbell Bench Press 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10

6.)
15° Incline  Dumbbell Bench Press 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10

7.)
15° Incline  Dumbbell Bench Press 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10

Cable Tri Pressdowns #3 x 10
Curls 25+25lbs x 10

Cable Tri Pressdowns #3 x 10
Curls 20+20lbs x 10

So last week I hit the classes GVT 10 x 10 with 40lb dumbbells.  This week I bumped it up to 45lb dumbbells, and made 7 of the 10 sets.  Over the next couple weeks I'll work back to the full 10 with the new, heavier dumbbells.

Chillin

Biked 5 miles

Hiked 5 miles

Snatchapalooza with Scott, Val, and Cheri

All with two 35lb Kettlebells:

15 Double KB Swings
15 Double KB Snatch
15 Double KB Front Squats
15 Double KB Clean and Press
15 Knuckle Push Ups
15 Double KB Jerks
15 Double KB Bent Over Rows
15 Double KB Front Squats
15 Double KB Snatch
15 Knuckle Push Ups
15 Double KB Explosions (aka squat to press)
15 Double KB Bent Over Rows
15 Double KB Jump Shrugs
15 Double KB Swings
15 Knuckle Push Ups
15L+15R KB See Saw Press
25L+25R One Arm Bent Over Rows
10 Double KB Man Makers (Pushup on KBs + Double KB Clean)
100 foot Farmers Walk

It was a workout Scott has been doing 1-2x per week.  He said it's Pat Flynn, RKC's "300 kettlbell challenge" workout.

Before that, did a few 53lb snatches for Valerie to see how I'd taken her coaching.  I've removed about 95% of the corkscrew on my kettlebell snatch.  I'm getting my Hard-Style kettlebell style back a little more each week.