HOC routine about 1 hr, 1 - 2 minute rests between exercises
24 kg kettlebell used for all except TGU, 16 kg used
20 lb x-vest worn up to TGU, then lowered to 12 lbs
first time w/ x-vest, some adjustment problems, bouncing, location, etc...

50 Hindu Squats
15 One Arm Swings
50 Burpees
12 Jerks
50 Sit Ups, 15 lb medicine ball on head 25 lb medicine ball between knees butt on disc pillow
15 Snatches
100 Jumping...

armadin

Military Press 1x5 24 kg, 3x5 28 kg right arm still weaker, needed slight push on final 2 reps
Deadlift 5x5 205, 255, 265, 275, 285 back felt fine, still playing it safe
Ab Attack: 2x8 Roll Ups, 2x5 Get Up Sit Ups, 24 kg, Plank pose 1:30, 30 sec break between exercises

armadin

H2H routine 6x4minutes, 16 kg kettlebell used
1 arm flip swings, undercut high & low, backhand high & low, sling shot, figure 8s, snatch, hot potato, bottoms up snatch, snatch & catch

armadin

HOC routine 43 minutes, 1 minute rest between exercises
24 kg kettlebell used for all KB exercises

50 Hindu Squats
15 One arm swings, r,l
50 Burpees
12 One arm jerks r, l
70 Sit-ups 15 lb medicine ball on head 25 lb medicine ball between knees butt on disc pillow
15 One arm snatches r, l
100 Heavy Jump Rope
15 Clean & push press r, l
35 Hindu Squats
25 Tactical Lunges
55 Sit-ups 15...

armadin

Bench Press 5x5 145, 155, 160, 160, 160 lbs
Renagade Row 5x5 75 lbs (dumbells)
1 Leg Deadlift 5x5 75 lbs (dumbells)

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