Next workout
TGU
Windmill
Press 16kg 2-3-5 ladders up to 10 sets to work up to heavier weight
Squat with 25kg
Swings or Snatches
Cleans with 16kg

18 Dec 08

TGU 5/5
Windmill 5/5 with 15lbs

Snatches 16kg 100 total sets of 10

Slingshot 10/10

17 Dec 08
TGU 5/5
Windmill 5/5 with 15lbs
Press ladders 2 3 4 / 2 3 5, 2 3 4 /2 3 5
Squat 24kg 12/12
1HSW 16kg 10 xfr 10, 10 xfr 10
Halo 10/10

14 Dec 08
TGU 5/5
Windmill 5/5 with 15lbs
2HSW 25kg 10 reps each, 100 swings total
Slingshot 25kg 10 each direction, 5 sets
Halo 10/10

13 Dec 08
TGU 5/5
Windmill 5/5 with 15lbs
Squats 12 reps with 25kg
Cleans 10/10 with 25kg
2HSW 25kg 10 10 10 10 10
Snatch 10 xfr 10, 10 xfr 10 <-- these are a real workout
Halo 10/10
WA 2/20

7 Dec 08
TGU 3/3 with 16kg KB
Press 16kg KB 7/7
2HSW 25kg KB 40 total, sets of 10
2HSW 16kg KB 50 total, sets of 10
Windmill - no weight

Read great article on flaring your lats when doing swings; this action keeps your shoulders in their sockets.

3 Dec 08
TGU 5/5 with 16kg KB
Press 16kg KB 8/9
2HSW 25kg KB 50 total, sets of 10