20/20 snatch (18 kg kb)
- 4 x 5 snatch left (20 kg kb)
20/20 snatch (18 kg kb)
- 4 x 5 snatch right (20 kg kb)
20/20 snatch (18 kg kb)
- 3 ROUNDS OF:
4 x 5 swings (24 kg kb)
- 1 minute rest
2 x (10 pushups & 10 curls)
- 1 minute rest
2.1 km run
10 x 15 on/:15 off) snatch (18 kg kb)
- speed ladder
10 x 15 on/:15 off) battle rope
- speed ladder
10 x 15 on/:15 off) lunges
- speed ladder
10 x 15 on/:15 off) bent over row (20 kg kb)
Planned to go for a 1 km run after every 5 minutes of work, but due to heavy rain last evening and nights it looked more like a swimming pool in the forest than a path to run on. Worked out together with a cousin and he had brought the speed ladder. We used that as an active recovery. Had never used it before.
3 ROUNDS OF:
- 10 one arm swings left (24 kg kb)
- 50 reps heavy jump rope
- 10 one arm swings right (24 kg kb)
- 50 reps heavy jump rope
- 1 minute rest
- 2 x (10 pushups & 10 reps battle jump rope)
-1 minute rest
5 ROUNDS OF:
- ladder 1-2-3-4-5 snatch (20 kg kb)
- 2 x 10 pushups
- 1 minute rest
5 x 5/5 overhead press (10 kg macebell)*
* double handed, 5 reps with knob/ball left side immediate followed by 5 reos with knob on the right side.
So at least some pressing again and this went without pain. at least used the mace again.
2.1 km run
20 x 15 on/:15 off) snatch (18 kg kb)
1.5 km run
10 x 15 on/:15 off) push press (18 kg kb)
500 m run
10 x 15 on/:15 off) push press (18 kg kb)
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