08.29

Airborne lunge 9, 4x10
OAPU 3x9
Dips 2x10
Neck wrap 4x12
Snatch 5x10/10 30sec breaks

08.26

Jump rope 3min on, 35sec off x6
Sit-ups 10, 2x12

08.25

Asst OAPU 8, 2x9
Dips 9, 10 repeat
One arm ring row 3x9, 2x10 - repeat
Neck harness 1x10, 2x12
Shuttle run x7

08.22

OARR 4x9, 10
Airborne lunge 9, 4x10
Neck wrap 2x10, 2x12
OALC 5x6

08.21

Rope 3min on 35sec off x 6
Roman chair 2x10,12

08.20

airborne lunge 2x9, 3x10
dips 8, 2x9
asst. oapu 2x9
Neck wrap 2x10,12
snatch 5x10

08.19

Rope 3min on 35sec off x 6
Kneeling ab wheel 3x10

08.18

oarr 5x9
oapu 2x8,9
dips 2x9
neck wrap 4x10-12
shuttle run 7

08.15

Dips 2x8 9
Oapu 8 9
Airborne lunge 3x9 2x10
Snatch 4x10 9

08.13

Airborne lunge 4x9, 10
One arm ring row 8, 4x9
Neck harness 3x10-12
OALC 4x6, 5

08.12

Jump rope 3min on 40sec rest x 6
Kneeling ab wheel 3x10

08.11

One arm ring row 2x8, 3x9
Assisted one arm push up 3x8
Dips 8,9
Neck wrap 4x10-12
Shuttle run on the minute x 7 - sloppy and slow on the last one.

08.09

Oarr 3x8 2x9
Dips 3x8
Asst oapu 2x8
Air borne lunge 5x9
Snatch 4x10 5 - Form breaking down and grip about to go. SAID in action.

08.07

Some practice stuff:
OAPU 3x5 - not bad - long rests between
Pistols 2x5 - flexibility is not there
Shrimps - a couple - really hard to land nicely on the knee
I'll have to graduate to both pistols and shrimps

08.05

Jump rope 3 on 40sec off x6

08.04

Asst OAPU 7,2x8
Dips 7,8
Airborne lunge 8, 4x9
Neck wrap 2x10-12
Snatch 3x10, 2x9

08.01

Airborne lunge 2x8, 3x9
OARR 4x8, 1x9
Neck harness 3x15
OALC 3x6, 2x5

07.30

One arm ring row 5x8
Dips 3x7
OAPU 2x7
Neck wrap 3x10
Shuttle run x6