Merry Christmas!

RIZZO style!

Snatch -- warmup for squats, just 30 kg

BS
50/5
60/5
72.5/5
72.5/5
72.5/5
72.5/5
72.5/5
72.5/5

Snatch
30/2
35/1
40/1 x a lot (didnt keep track)

Hang cleans
40/3
45/2
45/2
45/2
45/2

Yesterday

BS
20/10
20/10
42/10
52/10
60/10
60/10
60/10

Press
20/5
30/5
30/5
30/5

hypers: 3x20

OW. That's all I can say.

Today's workout:
Shoveling snow :)

Yesterday's workout:

BS
20/10
20/10
42/10
55/10
55/10
55/10

DL
45/5
65/5
70/5
70/5
70/5

Press
20/5
30/5
32.5/5
30/5

hypers: 3x20

Legs were a wreck.

On my way to New York right now, posts will be sporadic but hopefully the squats will continue to improve.

First day squatting

Well not really, I've been playing around with a bar and some light weight for a week or two, but today I had real plates on. And the first time I've backsquatted since ... July.

BS
20/10
20/10
40/10
45/10
50/10
50/10
50/10

Weight is pitiful. I was FSing that (and more) for 10 reps in October. Oy.

DL
45/5
55/5
65/5
65/5
65/5

Press
20/5
30/5
30/5
30/5

Hypers: 2x10, 16 kg; 2x10, 10 kg

Foot was ok. Toe got sore towards the end so I took off my lifting shoes and it was ok. Back is still so-so but getting better I think.

But I'm weak :(

AM
rowing sprints 15x200m

PM
more rowing sprints
200 m 30s rest 200 m
250 m 40s rest 150 m
300 m 40s rest 100 m

PT exercises (included 3x12 squats with a 20 kg bar with a tight band around my ankles)

Swim workout
30 s sprints, 15 s rest:
flutter kicks
straddles
splits
frog kicks
kicks facing ceiling
x4 times


3x20 hypers
3x10 GHD situps, 11 kg