fgnicholson

warm up

1 minutes burpees

dead lifts

halo

5 ladders (C&P) 1,2 with 20 kg
1 minute jump rope in between

45 sec on 35 off (8 intervals)
-two handed swing
- one hand swing with change
-right snatch
-left snatch


first time after UTI


everything feels heavy

yesterday

3 ladders (4 rungs) inside with pullups

today

2 ladders (4 rungs) outside

30 on 15 off
alternate two hand swings, one hand swing right snatch, left snatch

25 reps ==> 19 minutes

3 TGU (20 KG)

stacking (20 Kg, 30 sec)

goblet squat
swings
pushpress right
pushpress left
fig 8 to hold

I wanted to go 2 times trought the stack, but I did not feel string enough to go a second round, instead:

10 snatches right
10 snatches left

time 30 minutes

warmup TGU right, left

Halo

------------------------------
5 ladders (1,2,3)

without clean

---------------------------

snatches 30 on, 20 off for 5 minutes

(6 intervals each interval 11 rep ==> 66 snatches)


time around 35 minutes ??

run 5k community run: 19:41 3rd place masters

started ladders with pullup and the 20 kg

first ladder,

cleaned pool filter

second ladder


watched matthews football game

third ladder

5 minute rest

fourth ladder

10 minute rest

fifth ladder (no pullup)