25TH....  9 LADDERS  45 PRESSES WITH TEH 24KG AND 45 WITH THE 20KG... SWINGS DONE BOTH WITH THE 20KG ONE HANDED @ 20 RPM FOR FIRST 5 ROUNDS THEN DROPPED TO 16RPM FOR LADDER 6 AND 7  AND FINISHED OFF WITH TWO HANDED SWINGS @ 15 RPM W/24KG FOR LAST 2 LADDERS... ACTUALLY LAST COUPLE OF SETS WERE 10REPS..  KILLED MYSELF AND TOOK THE NEXT DAY OFF

1/24  did some random stuff.. started with snatches for one minute per hand (ripped a blister) and had to switch to jerks for minutes followed by 5 K2E.. 12 RPM on the jerks   did 4 rounds of this. kind of a light day

1/25 9 ladders today.  did my 2 and 3 reps of presses with the 24KG and 5 reps with 20KG  one handed swings @ 10RPH for first 5 ladders then had to switch to 2 handed swings @ 15RPM  and last 2 ladders only 10 RPM. KICKED MY OWN ASS TODAY!!!

7 LADDERS TO 5  ALL PRESSES AND SWINGS WITH THE 20KG..  THINKING ABOUT TRYING 1ST 2 SETS OF PRESSES WITH THE 24KG NEXT TIME...

21st  max rounds in 20mins...  6 dbl kb thrusters w/ 35lb   8 burpees    15 swings w/ 70lb..   completed 6 rounds

 

22nd   6 rounds  12 swings w/70lb  8 double LC clean n jerks with dbl 44lb  4 pullups..  wanted to do more but ran out of time

1/19 rest day

1/20  5 ladders.. all with 20kg  total 50 presses per arm and 150 swings per arm  then 3 quick rounds of 5 snatches per hand (also with 20kg and 5 K2E)

1/17 25 minutes of intensity. 3 rounds of swings pushups goblet squats and long cycle clean and press. Each excersice done for 30 seconds in a progression format.

30 second swing

30 second rest

30 second swing 30 second pushup

30 second rest

30 second swing 30 second pushup 30 second goblet squats

30 second rest

30 second swing 30 second pushup 30 second goblet squats 30 second LC clean n press

Rest 2 minutes and repeat



1/18 8 ladders today.… Continue

warm up 1min per hand push press

              1 min per hand clean

              1 min per hand long cycle clean n push press

 4 rounds 3lap run on soccer field followed by 50 squats..  time 14:13.... a little dissapointed in this time

gonna have to work on that

started a new ladder set

presses and swing  ladders. to 4 today.. 3, 4 ,5 presses swings 1 handed 10 reps per hand  used the 20kg exclusively..  total of 48 presses per arm and 120 swings 1/15 day 2 of ladders... 6 ladders today 60 presses per arm and 180 swings all done with the 20KG

started a new ladder set

presses and swing  ladders to 6 today.. 3, 4 ,5 presses swings 1 handed 10 reps per hand  used the 20kg exclusively..  total of 72 presses per arm and 180 swings per hand

1/10...  21-18-15-12-9-6   reverse lunges w/16kg, ring rows, push ups...

1/11  tabata sets of swings, squats, push ups and knees 2 elbows..  could not keep track of reps.. it hurt too bad...

8TH   4 X 2 MIN SETS OF PRESSES 1 MIN LEFT 1 MIN RIGHT @ 13RPM  FOLLOWED IMMEDIATELY BY 2 MIN SETS OF 1 HANDED SWINGS AT 30 RPM

 

9TH  20 MINUTES ON THE FIELD WITH A 16KG FOR SNATCHES AND 20KG LC JERKS..  TRIED TO PRESS THE 28KG... DID IT WITH A LITTLE BIT OF A KNEE BEND  ALSO DID A 2 MIN SET OF LC JERKS WITH THE 24KG.. TIME TO START WORKING ON THE S-24 RANKING!!  : )

warmed up with 3 2 min sets of LC Jerks... 2 sets with the 20kg @ 10rpm  1 set w/24kg @ 9rpm

max rounds in 20 min of

deadlifts   155lb  X 5

7 burpee pull ups (backed off to 5 for last 2 rounds)

10 swings 32kg

run 2 laps

 

completed 4 rounds..    fun workout

Rested 1/5 only cause I couldn't put my contacts in to be able to drive

1/6 4 rounds 6 single arm thrusters 12 single hand swings 40 2 handed swings w/ 28kg 8 burpees.
Thought about another round or two but turn around time (8am Friday) seemed to short

1/1 much needed recovery day

1/2 warm up w/ 330yr run  8 rounds 2minute sets of long cycle press w/20kg @ 8rpm followed by 5 pull ups

1/3  100 squats  100 swings  100 pushups  100 ring rows  ran 330yrds

1/4  2 4 minute sets of cleans w/16kg @ 16rpm

        1 4 minute set of snatches w/16kg @ 16rpm

        3 2 minute sets of snatches w/16kg @ 16 rpm

        3 2 minute sets of long cycle clean n jerk w/20kg @ 9 rpm

 

FEELS GOOD TO BE BACK…

Continue

Last day of get ups! Used 4 weights for 3 rounds then 3 weights for 7 rounds. Did get ups with man haters in ladders.... 1 get up 1 manhater 2nd get up 2 man haters and so on. Did 31 get ups and a total of 67 man haters. Owie