24kg snatch x20

16kg snatch x30

16kg snatch x70

16kg swing x100

16kg snatch x30

(1 minute rest intervals) ]]>

unweighted, grasping toe of non-working leg

3x3L, 3x4R (approximately to parallel)

dive bomber pushup:

2x4

running:

5.4 miles in 54 minutes ]]>

1.5 pood x 4

Modified EDT:

KB Para press: 1.5 pood x 2 / 6

KB knee supported row @ 1.5 pood x 2 / 6 ]]>

15 X 1 pood + 1.5 pood / 2

20 x 1 pood + 1 pood / 2 ]]>

10 x 1.5 pood / 2

Double KB C&J

10 X 1 pood + 1 pood / 2 ]]>

20 x 1.5 pood / 4 ]]>

1.5 pood x 3

KB Seesaw press

1 pood + 1 pood x 5 / 2

KB hack squat

1.5 pood x 1

1 pood x 4 / 2

Double KB C&J:

1 pood + 1 pood x 10 / 3 ]]>

Double KB C&J

1 pood + 1 pood x 10 / 2 ]]>

#1 x 4 / 5

tactical chinup

x 3 / 2

KB hack squat

1 pood x 5 / 5

KB seesaw press

1 pood + 1 pood x 5 / 5

KB snatch

1.5 pood x 10 / 3 ]]>

1.5 pood x 20 / 2

1.5 poo x 10

evil wheel

knees on floor, 64" from wall

x 3 / 3 ]]>

1.5 pood X 2, 1, 2

(still heavy for me but it felt easier after the last set, indicating that I may respond well to increasing the volume and frequency)

KB hack squat:

1.5 pood x 5

KB snatch:

1.5 pood x 20/2, 2 min between sets

1.5 pood x 10

Evil wheel:

64 inches from wall (almost ready to eliminate the wall) x 3/3 ]]>

1 pood x 5

tactical bar pullups:

chin x 4

pullup x 3

chin x 4

KB windmill:

1.5 pood x 5

Double KB swing:

1.5 pood + 1 pood x 20 / 2

1 pood + 1 pood x 20 ]]>

x3, x2, x2

NOTE: I have been doing them on rings, but the rings (on a playground set) are semi-fixed into a neutral grip. Therefor, a completed tactical rep (chin clearing the bar) is considerable harder on the bar using a pullup grip.

TODO: Experiment with the chinup grip on the bar.

KB snatch

1.5 pood x 10

KB C&J

1.5 pood x 10

KB jerk

1.5 pood + 1 pood x 10 / 2 (alternating sides)

Evil wheel, on knees in front of wall (September = 1 month of evil wheel)

[unknown distance from wall] x3/2 ]]>

x3/2

KB windmill

1.5 pood x 5

Double KB C&J

1 pood + 1 pood x 10 / 2, 2 min between ]]>

2 pood x 1

KB windmill

1.5 pood x 5 / 3

KB hack squat

1.5 pood x 5 / 3

KB side press

1.5 pood x 1 / 2

KB military press

1.5 pood x 2

tactial ring pullps

bw x 3

KB snatch

1.5 pood x 20

Double KB jerk

1.5 pood + 1 pood x 10 /

1 pood + 1.5 pood x 10

NOTE: not used to jerking the 1.5... it was a killer! ]]>

#1 x 4/4 (3 sec hold on last rep)

KB hack squat:

1 pood x 5/2, 1.5 pood x 3

Tactical ring pullups:

x 3, x 2/2

Renegade row:

1 pood + 1 pood x 5

KB windmill:

1.5 pood x 4

Double KB swing

1.5 pood + 1 pood x 15/2 (switching sides)

1 pood + 1 pood x 20

Paul Anderson neck:

x 4 front

x 4 back ]]>

x 2 / 2

Renegade row:

1 pood + 1 pood x 4, 2-1-2 tempo

KB one-arm snatch:

1.5 pood x 10 / 5 , 1 min between sets ]]>

1 pood x 5/4

KB windmill:

1.5 pood x 5

Assisted KB military press:

1.5 pood x 5

KB one-arm swing:

1.5 pood x 20 / 3, 2 min rest ]]>

x3

Renegade row:

1 pood + 1 pood x 3 ]]>

x3

renegade row:

1 pood + 1 pood x 3

Double KB C&J:

1 pood + 1 pood x 10 / 2, 2 min between ]]>

#1 x 3/2 (3 sec iso hold last rep of each set)

KB hack squat

1 pood X 5 / 4 (2-1-2 tempo)

Double KB military press

1 pood + 1 pood, 1,2,3,4 ladder (3 sec iso hold last rep of each set)

KB military press

1.5 pood x 1

Renegade row

1 pood + 1 pood x 3

KB snatch

1.5 pood x 10 / 3 (2 min between)

KB one-arm swing

1.5 pood x 20

Power breathing/pavelizer negative sequence

bungee assist x 5 ]]>

#1 x 3/4 (3 sec iso hold last rep of each set)

KB hack squat

1 pood x 5/3

Unequal double KB swing

1.5 pood + 1 pood x 15/2 (2 min rest between, invert sides)

Double KB swing

1 pood + 1 pood x 20

Power breathing/Pavelizer negative

w/bungee cord x 5 ]]>