Day 78– 11-30-09 – Unable to lift today due to my schedule.  I will shift all workouts down one day meaning that Suday instead of Saturday will be my heavy day.  Works out because I will be unavailable on Saturday to lift. 

Day 79– 12-1-09

Explosive block - light day

Viking Push Press 16kg

• 2,4,6,8 x 1 cycles ea. arm
• 2,4,6 x 4 cycles ea. arm

Front Raise Snatch  16kg

• 12 (reps) x 2

Total workout time (not including warm up) 28 minutes

Day 80 – 12-2-09 – Variety

Indian Clubs – 15 min.

Double Kettlebell Snatch (dead stop) 24kg / 24kg

• 2 reps x 5

Misc Grip Work

Total workout time – 34 min

Random Thoughts

• Today’s grip workout consisted of phonebook tearing.  I had set a goal for the year to become proficient at ripping phonebooks.  Today was the first day that I felt like I had become proficient in ripping a large phonebook so that goal for this year has been met.

Day 81 - 12-3-09

Explosive block - medium day

Long Cycle Clean and Jerk  2 20 kg kettlebells

• 2, 4, 6, 8 x 1 ladder
• 2,4,6 x 4 ladders

Total workout time – 28 -  back to 3 1/2 minutes between ladders

Day 82 – 12-4-09 – Variety

Indian Clubs – 20 minutes

Misc Grip Work

Total workout time – 30 minutes

Day 83 – 12-5-09 – Rest

Day 84– 12-6-09

Explosive block - heavy day

Long Cycle Clean and Jerk  2 24 kg kettlebells

• 2, 4, 6, 8 x 1 ladder
• 2,4,6 x 4 ladders

Random Thoughts

• Today was another gut check as all heavy long cycle days seem to be.  Today I mentally tried to break the workout up into manageable segments which seemed to help me stay focused.

Total workout time - 29 minutes – 3 1/2 minutes between ladders

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