Monday

Mobility

Pump 5
24kg Wall squat 5
24kg Windmill 5
Lateral lunge 8/8
Cossack 8/8
2 rounds

Reverse Ladder on all three exercises in circuit fashion 2x4,3,2,1
32kg Military press
30 lb Pull-up
16kg Piston

32 kg snatch
8/8 30 sec rest
4/4

40 kg Kettlebell arrived today.
Getup for 1/1 at the end of day, Just to make sure.

Saturday

32 kg swings 300

Friday

Mobility

16kg get-up 4/4 slow technique
Barbell @ 65 lbs get-up 1/1
x2

16kg mv02 @8 reps, 20sets

Bottoms up cleans
16kg x3/3
20kg "
24kg "
32kgx1/1
2 rounds

36kg clean 3/3 x2
36kg press 1/1

Thursday
Mobility

24kg r arm swing 1 min :30 rest
L arm 1 min "
2 hand sw 1 min "
Jump rope 1 min

24kg Doubles, 20Jumping jacks followed by 15 seconds rest between movements
Squat
Renegade row
Clean and press
Double windmill
5x5

24 kg snatch 5/5
1 leg box jump 6/6
Burpee w/ push-up 10
2 rounds to finish


Tuesday
16kg mv02@8 reps 30 sets

Foam roll
Mobility

24 kg wall squat 5
pump 5
32 kg getup 5/5 36 kg get-up 4/4
20kg v-up 20
2 rounds

1x54321 reverse ladder
32 kg Military press
12kg Pull-up
16 kg Piston

32kg Snatch5/5, 4/4, 3/3, 2/2, 1/1

24 kg swing,snatch,high pull 1x5/5 each continuous

Thursday Fun

16kg bottoms up get-up 3/3
20kg bottoms up 1/1
24kg bottoms up 1/1
28kg get-up 1/1
32kg get-up 1/1
36kg get-up 1/1

Double 16kg bottoms up cleans 10
20kg 10
Single 24kg bottoms up clean 5r/5l
bottoms up press 1r/1l

24kg double sots press 1r/1l
16kg " " " 1r/1l
This exercise tells me a lot about my shoulder, hip strength and mobility. New favorite!

36kg clean and press1/1 x2
70lb fighter pull-up chin over bar 1x2

Thursday

Wednesday

24 kg snatches
10/10 20sec rest
10/10 "
10/10 "
8/8

Didnt have it today

Tueday

Mobility

24kg get-up 5/5
1 min swings

32kg get-up 5/5
1 min swings

36kg get-ups 5/5
1 min swings

Tueday

Mobility / warm-up
Valslide rev/ lunge 10
YTW 10ea.
Gobblett squat 5 24 kg
Cook band alternating limb plank 8/8
2 rounds

Work-out
16kg snatches 20/20
24 kg bear crawl, length of gym
20kg hand to hand swing 30
20kg get-up fast 5/5
Burpee 12
1 min treadmill speed 6.0-7.0 active recovery
no rest x 3 rounds

24kg Get-up 5/5 fast
High Bridge back bend to forehead 3
Pump
24 kg Gobblett squat 5
16kg lateral lunge 5/5
Cossack 5/5
2 rounds

32kg military press
35lb pullup
Double 32 kg squat
3x123

32kg swing R hand x5, 2 hand x 5, x L hand x5, x2 = 30sw per set
1 min rest
3 rounds

snatches

24kg
30r/30l

Power
Straight sets
Double 32 kg clean 3x5 1:30 rest between sets

Straight sets
Double 24 kg snatch 4, 1:30 rest, 5 rest, 5

Strength
Pull-up 5
Double 24 kg squat 5
Double 24 kg press 5
Double 24 kg SLDL 5/5
3 rounds

20kg 1 arm swing 10
24kg 1 arm swing 10
32kg 1arm swing 10
r/l/r
l/r/l
x2