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Keep moving

5 x 6/6 press (20 kg kb)
5 ROUNDS OF:
- 6 x 1/1 clean & press (24 kg kb)
- 10 woodchoppers (8 kg med. ball)
- 50 reps jumping rope (heavy rope)
 
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Start to build up the cardio again.

4.5 km easy run
28 x ( :15 on/:15 off) snatch (16 kg kb)

Still use the 16 kg kb. Not yet using the 18 kg for the vwc protocol. 7 reps per 15 secs.
 
5 x 8/8 press (20 kg kb)
- 8 x 1/1 clean & press (24 kg kb)
10 reps battle jump rope
- 8/8 press (20 kg kb)
10 reps battle jump rope
- 8 x 1/1 clean & press (24 kg kb)
10 reps battle jump rope
- 8/8 press (20 kg kb)
10 reps battle jump rope
- 8 x 1/1 clean & press (24 kg kb)
10 reps battle jump rope

battle jump rope: 3 kg jump rope
 
5 x 7/7 press (20 kg kb)
- 7 x 1/1 clean & press (23 kg kb)
- 7/7 press (20 kg kb)
- 7 x 1/1 clean & press (22 kg kb)
- 7/7 press (20 kg kb)
- 7 x 1/1 clean & press (22 kg kb)
 
This morning a short 3 km walk with the kids, enjoying the (melting) snow.

This afternoon in the remaining snow some kettlebell work.

5 ROUNDS OF:
- 6/6 press (20 kg kb)
- 3 x 1/1 clean & 2 presses (22 kg kb)
2 ROUNDS OF:
- 4 x 5 snatch left (22 kg kb)*
- 2 minutes rest
- 4 x 5 snatch right (22 kg kb)*
- 2 minutes rest

* 5 snatch every 30 secs.
 
2 ROUNDS OF:
- 8/8 press (20 kg kb)
- 4 x 1/1 clean & 2 presses (22 kg kb)
2 ROUNDS OF:
- 4 x 5 snatch left (22 kg kb)*
- 2 minutes rest
- 4 x 5 snatch right (22 kg kb)*
- 2 minutes rest
2 ROUNDS OF:
- 8/8 press (20 kg kb)
- 4 x 1/1 clean & 2 presses (22 kg kb)

* 5 snatch every 30 secs.
 
5 x 6/6 press (20 kg kb)
- 2 x (1-2) press (24 kg kb)*
- 6/6 press (20 kg kb)
- 2 x (1-2) press (24 kg kb)*
- 6/6 press (20 kg kb)
- 2 x (1-2) press (24 kg kb)*
3 x 6/6/8 swings (24 kg kb)**
5.2 km walk

*so 2 ladders of 1&2
** 6/6/8 = 6 left/6 right/8 double handed
 
2 x (1-2-3-4) press (22 kg kb)
3 x (1-2-3) press (22 kg kb)
4 ROUNDS OF:
- 2 minutes rest
- 4 x 5 snatch (22 kg kb)

5 snatch every 30 secs.
Round 1&3: 4 x 5 left
Round 2&4: 4 x 5 right
 
No running due to snow and slippery roads

50 x ( :15 on/:15 off) snatch (16 kg kb)*
2 x 10 goblet squats (28 kg kb)
4 x 5 goblet squats (28 kg kb)

* had to change batteries of the gymboss timer. Guess it could not bear the freezing temperature any longer.20210207_150926.jpg
 
warming up:
- 10 S.D.L. (20 kg kb)
- 10 S.D.L. (22 kg kb)
5 ROUNDS OF:
- 8/8 press (20 kg kb)
- ladder 1-2 clean & press (22 kg kb)
 
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