Variety Day

16K: VO2 Max 15:15 protocol 40 sets @ 6 reps per interval. It wasn't as hard as I built it up to be, but wasn't easy. I will do it again @ 6 rep pace one more time, then move to 7 rep pace.

JDoza

20K: C&P Ladders 5 x sets to the 3rd rung.

20K: Snatches x 5 minutes. was able to do 9,7,5,3 reps L then R in the time frame.

JDoza

Day of Rest.

Don't feel sore or tired from yesterday. ??? I'll see how I feel next week after the VO2Max protocol on the variety days and the 20K again next Saturday session. Do I need to purchase a heavier KB than the 24K I have already? The Contractor "Cross-Fit" crew here doesn't have any heavier KB then the 20K.

JDoza

20KB: 5 x sets of C&P ladders to 5 rungs. Hit 5 rungs with each set.
borrowed the 20 K Bell from a Contracter that had it since last saturday with the 16K seemed to easy. Focused on clean form and locking my shoulder down and using Lats to raise and lower. Deliberate movements not at speed, maybe a one minute rest between the sets. I didn't feel like I could not reach the 5th rung but it wasn't as "easy" as the 16K was last week.

20KB: 5 x minutes of swings....

JDoza

Day of Rest.

JDoza