warm up and 5 seesaws both sides

stretching

two times all kata

back kick wall exercises

hiza orosh (2.5 min)

alternating rounds of forward and backward kayakers paddles with slosh pipe

4 sets of flextend AC exercises at 15 reps each (both arms)

visualization (2.5 min)

stretching

Ameen

Sat 26th

Deadlift, 110kg, 4 sets of 5 reps, 3 mins rest per set

Jonathan Boey

Kettlebell cleans and presses.4 ladders of 1,2,3.28kg.Swings 28kgx60

spartan300

MVO2 Snatch 15:15 protocol 20kg x 14 minutes = 196 reps

Towel Swings 24kg x15 at the top of the minute for 5 minutes

Side Planks 3x30 seconds l&r

Mike Johnson, RKC

Cycled from 235 to 250 in double over hand Deadlifts and did some light side pressing. I have decided that I need to take time off. My lower back is strained and so is my left bicep. I am going to take from yesterday ( Friday) to a week from tomorrow (Sunday) off and then the following Monday I will see if I need more time. It has gotten ridicules. I need to rest and then I need to start over from the beginning. I have been thinking about this. Each two weeks I switch between Pttp and modified ROP....

eltriplesix