Sunday
I haven't done it yet but I plan to ride my bike to Fairhaven and Ferndale to enjoy the Ski to Sea events.
Saturday
Kettlebell training.
1 to 4 Ladder of Clean and Press 12 kg - 3 sets
1 to 3 ladder of clean and press 12 kg for 2 sets
complete a pull up for each clean and press I did too between rungs.
Rest 5 minutes
One handed swings
30 sec. R 12kg
30 sec. L 12 kg
30 sec. rest
30 sec. R 16 kg
30 sec. L 16 kg
30 sec. rest
3 minutes per set
Completed 7 sets.
Walked in the evening
Friday
Walked to work and back home and then walked to downtown and back.
Thursday
Ran to Crossfit X - 2 miles
Did a modified version of the workout.
9 pullups (2 blue bands)
30 wallballs (6lbs - Squat depth was right before parrell - I felt like walking the next day)
6 SDHP (44lb kettle bell)
5 rounds for time
Walked home - 2 miles
Wednesday
Clean and press ladders
3 sets of 1 to 3
2 sets of 1 to 2
Snatch work -
Protocol:
15 sec R snatch
15 sec rest
15 sec L snatch
15 sec rest
5 sets with the 16 kg
5 sets with the 12 kg
5 sets with the 16 kg
5 sets with the 12 kg
20 minutes of work
Tuesday
5 minute Jog
3 minute tempo
1 minute rest
x 3
5 minute Jog
Monday
Clean and Press Ladder
2 sets of 1 to 3
3 sets of 1 to 2
Snatch
10 to 1 with 12 kg
Took 5 minutes
Snatch
5 to 1 with 16kg
took 3 minutes I think
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