Oops! Missed Last Night's Training Post...

Last night I finished my workout and got really involved in some post-workout nutrition -- my wife made a big pot of beans and cornbread -- the cornbread is not really a staple of the Warrior Diet -- but it was really good! Being so involved in my post-workout nutrition, I forgot to post my workout. Oh well, here goes:

Warmup: Z-Health Neural Warmup; Joint Mobility (Hips & Hams); ETK wall squats, halos, pumps.

Workout:

• TGUs -- 3 + 3, 16k. Focus on fluid movement between phases...
• Clean and Press Ladders super set with BW Pullups -- (2 + 2) x 1, 2, 3, 4 C&P w/ 20k and SS with 2 x 1, 2, 3, 4 BW pullups...
• Double KB Front Squats -- 3 x 5 (2)16k
• One Arm Swings -- 5 minutes, 30:30 protocol, 16k bell = 100 swings right, 100 swings left for 200 swings

Cleans were very crisp and strong (with a couple of exceptions). Presses were strong when followed by crisp cleans. BW pullups were OK.

Additional Note: Finished reading Kenneth Jay's, Viking Warrior Conditioning -- it was finally delivered on Thursday. This is the definitive work on VO2 Max training and I learned that my earlier post (March 18) did indeed follow the VO2 Max protocol. Earlier today I developed a spreadsheet for planned progressions using this protocol. Based on this planning I plan a snatch test on May 10 with a goal of snatching the 20k bell 100 times in 5 minutes.