Back to the grind

It's been a little while since I finished the Minimum routine by Pavel and I had been waiting for an ideal time to get the ROP started. Sickness came and went and I started wondering if I was going to be able to do a routine that required three seperated workouts in one week. Apart from my stupid job, I train BJJ quite erratically too and in my mind my BJJ training comes first with my KB workouts as a means to support. I have been training BJJ hard too and three sessions of that a week leaves me little time to recover from all the aches, pains and strains.

I have been enjoying Art of Strength's Providence DVD (see link on the right) a great deal and I also enjoy setting myself workouts so I came up with this one for today:

2 Minutes Swings (20kg)
30 Seconds Both
30 Seconds Right
30 Seconds Left
30 Seconds Both
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1 Minute Active Rest
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Clean and Press (20kg)
Alternate 5,4,3,2,1 Sets
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1 Minute Active Rest
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Pull Ups (BW)
5,4,3,2,1 Sets (Small rest between sets)
Followed by
3 Double Jerks (2x24kg)
Followed by
1 Minute Active Rest
Repeat 3 Times
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1 Minute Active Rest
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Windmills (20kg)
5R, 5L
Followed by
1 Minute Sumo Squat (24kg)
Repeat once with no rest
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Finish with TGUs or Swings or Snatches.

Not a bad little workout...