Friday September 11th
Full body joint mobility then easy warm up with squats...
In 3 minutes run 400 m then as many 12kg KB snatches as possible
Rest 1 minute
5 rounds
1:35 - 35
1:37 - 31
1:39 - 24
1:40 - 23
1:36 - 25

Yoga Joint Mobility

Thursday September 10th

Run 400
20 - 16kg Snatches
Run 400
20 - 16kg Snatches
Run 400
20 - 16kg Snatches
Run 400
(Took it easy) Yoga and joint mobility after

Wednesday September 9th
Rode bike to Gym Condition
3 rounds of 30 on/30 off
20kg swing
12kg 1 legged row
16kg hand to hand
12kg press R
12kg press L
Sumo Dead Lift (Double 20kg)
I think I left something out
Ride Bike Home
30 minutes of Yoga and joint mobility when I got home and was still warm.

Tuesday September 8th
5 min tempo / 3 minutes recovery
x 5
Yahoo! Last week for this.
30 minutes of Yoga and joint mobility

Monday Sept. 7th
Clean and Press
8kg R 12kg L
12kg R 8kg L
1/2/3
Pull Up inbetween each set

20 seconds R/20 seconds L/20 seconds Rest
16kg
10 minutes total
Row 2K
30 minutes of Yoga

Sunday Sept. 6th
Off - felt bad Might have over done it Saturday
Yoga and joint mobility

Saturday Sept 5th
Run 2.5 miles
1/2/3
clean and press ladders
Alternating with Pullups (green band)
8 minutes of 4 16kg snatches R/L on each minute
Row 5K
Run 2.5 miles home
Yoga and joint mobility

Friday Sept. 4th
Off - I think I walked the dog.
30 minutes of Yoga and joint mobility