6/20 7 rounds of ring rows, burpees, double cleans squat & press (thrusters) with 35's

6/21 rest day

6/22 oh no!! now behind a few snatches... double clean n jerks, push ups and 200 snatches.

6/23 100 tire jumps, 60 push ups and 250 snatches (final 100 done with the 44lb) catching up on the snatch challenge

Warm Up: 35lb KB

1 Turkish Get Up

3 Overhead Squat Turkish Get Ups!

Workout:

Max Rounds in 20 minutes:

5 Front Squats (2-35lb KB's)

5/5 Snatches (35lb KB)

8 Strict Pushups

20 Kb Swing and Releases (w/44lb KB)

6 1/2 Rounds completed

6/22/10

3 mile run

5 Minutes Snatches @ 10RPM w/35LB

5 minutes Swings and release with Chest Tap @ 10 RPM w/44LB

25 KB handle pushups, 25 Strict Pushups

Training LOG

W/U: 5 min Swings with 53lb KB, and 3 Turkish Get-Ups

W/O - Max rounds in 20 minutes of:

15 Box Jumps (23"), 8 Knees to Elbows, 6 Clean and Presses with 35lb KBs, 5 pullups

4 Rounds Completed

6/20
REST DAY

6/21
TAEKWON-DO. 16 HYUNGS, BASICS, SPARRING, BREAKING.

5 MILITARY PRESS LADDERS, 1-4 REPS. 10 SWINGS BETWEEN EACH RUNG OF THE LADDER. ALL PRESSES AND SWINGS WITH 40KG.

50 TOTAL PRESSES PER SIDE.
200 SWINGS.

200 snatches w/ 35 (no 44 available at IAC) 100 box jumps and 50 push ups

TAEKWON-DO. 15 HYUNGS, ALTERNATED WITH BAG DRILLS. 1 MINUTE REST BETWEEN SETS.

WarmUp: Box Squats, Plank, Pushups

3 ROUNDS

Turkish Get-ups:

26lb. 35.lb 44lb.

150 Yard Sprint - Jog Back

5 Pullups

3X6 Thrusters with 35lb KBs

Training Log : 6/14/10

1 mile run - WarmUp

Deadlifts with 135, 145, 155 lbs. 6 Reps per Set

Triple Extension Shrugs into Hang Power Cleans with 90 lbs 4 sets of 6 reps

6 Turkish Getups with 35lb KB

10 minutes of Snatches on the the minute, 12RPM

Stretch !