12 minutes 40 yrd sprints

5 rounds

12 suitcase lifts

8 dbl cleans

6 dbl push presses

4 pull ups

WARM UP 10 MIN TGU'S ALTERNATING PULLUPS

8 ROUNDS

SNATCH 1 MIN PER HAND

12 RING PUSHUPS

200 YARD RUN

OUCH!!

11 am kettlebell sport lifting class.  we focused on LC jerk.  I am working with the 24kg in an effort to acheive S-24 ranking.  This will undoubtedly carry over to the biatholon with the 16kg and 20kg, I will however have to work on preserving my grip if I am ever to acheive those rankings

 6pm warm up with 12 minutes of 40yard sprints.  I felt much quicker than I used to be... 

5 rounds

5 double front KB squats

5 double KB presses

5 pull-ups

5…

FEB 27

4 - 4 MINUTE SETS (20SEC WORK 10 SEC REST)

ALTERNATING 62LB SWINGS WITH PUSHUPS

FEB 28

50 ALTERNATING REVERSE LUNGES W/ 44LB

50 HAND 2 HAND SWINGS W/ 44LB

50 PUSH PRESS (25L/25/R) W/ 44LB

40 ALTERNATING REVERSE LUNGES W/ 44LB

40 HAND 2 HAND SWINGS W/ 44LB

40 PUSH PRESS (20L/20R) W/ 44LB

30 ALTERNATING REVERSE LUNGES W/ 44LB

30 HAND 2 HAND SWINGS W/ 44LB

30 PUSH PRESS (15L/15/R) W/…