Karovan

Tuesday

Prep- Z, Roll to press stretchs- 12kg, Armbars- 16kg

TGU
Press to Elbow 16kg- 5/5 + 2 tact pullups
Press to Elbow 24kg- 3/3 +2 tact pullups

Press to Elbow + Elbow to Post 16kg- 5/5 + 2 pu
Press to Elbow + Elbow to Post 24kg- 3/3 +2 pu x 2sets

Supersets x 2 sets
Pullovers 16kg- 10
Straight leg situp w/ kb over head 16kg- 5

Crushcurls 16kg- 5
Russian twists 12kg- 10/10
Pullover...

4/2- Thursday

DL- 105 x 5
135 x 3
185 x 2

C/P 24kg- 3/3 x 3

Slingshots 16kg- 20/20
Figure 8 16kg- 10/10
Pullover to knees 16kg- 20

4/4- Saturday Kettlebell Class

To much to list but some highlights 16kg or 2 16kg

Snatchs
Deadlifts
Double Swings, cleans, see saw press, front squats
Lunges to Highknee holding kb by horns
windmills
twists
Get-up...

Wednesday- 2pm

Prep- Z, Roll2press stretches, armbars, brettzel, snatchs with long hold in lockout 16kg 5/5

16kg VO2 Max - 7 reps per 15 seconds x 35 sets

Finish- Z, brettzel, yoga bow, hip flexor stretch

-really focused on the "butt punch" from KJ's book, also worked on not hinging early on the way down. Still need work on the way up and tight glutes every single time. Felt good however will continue to add more sets. Not rushing...

Tuesday- 11am

Prep- Z, Roll to Press stretches + armbar 16kg, Bretzell

Getup to High Pelvis 16kg- 2/2

A1.Getup to High Pelvis 24kg- 2/2 x 3
A2.Pull overs 16kg- 10 x 3

SLDL 24kg- 3/3 x 3

Finish- Z, yoga bow, Bretzell, hip flexor stretch

-Quads really sore/tight from softball so just stuck to high pelvis get-ups. Things felt strong

3/27- Friday
-Move day for family, 8 hours of some serious lifting, fridge, couchs, boxes etc

3/28- Saturday KB class 1 hour

Some things we did, way to much to list them all

16kg-20kg kb's used lots of cirucits most :45 on :15 off

5min swing circuit
Dead hang cleans using 2 16kg
Snatch + press + hold in lockout
Renegade rows + pushups on kb
Flip to press
Figure 8
Tac Lunge
Double front sq
...