3 x 5/5 clubbell shoulder park squats
5 ROUNDS OF:
- 10 one-arm KB (22 kg) swing right
- (2-3l KB (22 kg) press left
- 10 one-arm KB (22 kg) swing left
- (2-3l KB (22 kg) press right
- 200 m. easy run
1 km walk
And a short 3.7 km after dinner evening walk. Did not stay dry. Quite some rsin shower in the beginning. Also windy. Wind quite chill, about 9 degrees colder than yesterday.
2 ROUNDS OF:
- 100 m. (26 kg) KB walk left
- 100 m. (26 kg) KB walk right
- 200 m. run
6.9 km run
2 ROUNDS OF:
- 100 m. (26 kg) KB walk left
- 100 m. (26 kg) KB walk right
- 200 m. run
3 ROUNDS OF:
- (1-2-3-4) KB (20 kg) press left
- 200 m. run
- (1-2-3-4) KB (20 kg) press right
- 200 m. run
2 ROUNDS OF:
- (1-2-3) KB (20 kg) press left
- (1-2-3-) KB (20 kg) press right
- 200 m. run
6.4 km run
5 ROUNDS OF:
- 10/10 mace (10 kg) 360's
- 10/10 bulgarian bag (12 kg) spins
- 10 pushups
- 1 minute rest
9.5 km run *
600 m. walk
* first 40 minutes I ran alone snd ran home to pick up my son. He wanted to start again, so last 20 minutes were 2.5 minutes of running followed by a minute walking.
First run on my new shoes. Started to feel my knee. For me the sign to switch shoes
6/6/8 KB (24 kg) swings
- (2-3-5) KB (20 kg) press left
- (2-3-5) KB (20 kg) press right
6/6/8 KB (24 kg) swings
- (2-3-5) KB (20 kg) press left
- (2-3-5) KB (20 kg) press right
6/6/8 KB (24 kg) swings
3 ROUNDS OF:
- 1/1 press (20 kg) KB
- 2/2 press (20 kg) KB
- 3 x 1/1 clean & press (24 kg) KB
- 200 m. run
5.4 km run
400 m. Cooldown walk
Q&D session, followed by a run and finishing with some carries/run combination.
3 ROUNDS OF:
- 4 x 5 one-arm (26 kg) KB swings
- 1 minute rest
- 4 x 5 pushups
- 1 minute rest
6.5 km run
100 m. (26 kg) KB walk left
100 m. (26 kg) KB walk right
- 200 m. run
100 m. (26 kg) KB walk left
100 m. (26 kg) KB walk right
- 200 m. run
100 m. (26 kg) KB walk left
100 m. (26 kg) KB walk right
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