Friday 8-31 6am

Circuit:
Pushup/ plank hold
Reverse lunge
KB row
V-up

1:00 each, :30 between sets
3 rounds

swing :30
run 1:45
6 rounds

Thursday 8-30 5:30pm

KB walking press/swing workout.
:30 work, :20 rest
15 minutes

Circuit:
Pushup/plank hold
Alternating reverse lunge
Alternating KB row

1:00 each, :30 between sets
3 rounds

Thursday 8-30 6am

Circuit
pushup/plank
Reverse lunge
KB row
1:00 each, :30 between
3 rounds

Step up :30
rest :40
Swing :30
rest :40
6 rounds

Wed. 8-29 5:30pm

Review of snatch technique.

Danish VO2 Snatch protocol
:15 work/:15 rest
9:45
20 total sets

1 arm Thruster
:15 work
:30 rest
14 sets
10:00

Monday 8-27 5:30 pm

Get-up 12:00
8:00 alternating w/partner
4:00 everyone at once

Circuit
10 V-up
10 burpee
20 swing
8:00

Interval
Thruster :45
run 1:15
rest :30
x4 rounds

Friday 8-24-07 6am

Circuit:
V-up
Row
Pushup/plank hold
reverse lunge

1:00 on
:30 off
x2 rounds

Thruster-2 hands on 1 kettlebell
Ladder 2,4,6,8,10
x8 minutes


Swings
:30 on
:15 offx 5 rounds

Tursday 8-23 5:30 pm

Clean and press ladders 1,2,3,4,5
alternated with
1 arm row ladders 2,4,6,8,10

Russian twist :30
Get-up Situp :30x3 rounds
V-up 1x :30

swings
:20 on
:10 off
8 rounds

Thursday 8-23-07 6am

Getup 10:00

Thruster x10
row x 10/10
10:00

swing :45
jog 1:15-1:30
6 rounds

Wednesday 8-22-07 5:30pm

Getup 10:00

Thruster x10
row x 10/10
10:00

5 v-up
10 burpee
20 swing
8:00

Tuesday 8-21 6am

Today starts a new 4 week round.
Turkish Get-up
switch hands every rep/alternate with parner
10:00

Pushup 10 reps
Reverse Lunge 10 reps per leg
10:00

Swing or burpee :45
Jog 1:30
5 rounds

Monday August 20th 5:30pm

I have missed logging a few sessions in the past few weeks.

Today starts a new 4 week round.

Turkish Get-up
switch hands every rep 10:00

Pushup 10 reps
Reverse Lunge 10 reps per leg
10:00

Swing :45
Jog 1:30
4 rounds