3 point Ankle mobility 5,5,5
Straight kicks 10r/10l
Roundhouse10/10
Lateral lunge 5/5 to cossack 5/5
Brettzzell
16kg Pullover 10
16kg arm bar 5
Back bend
16kg oh pump 12/12
x 3 rounds

16 kg double viking push press
5x10-15reps
16kg Straight snatch
2x10/10

24kg v-up 10
Russian straight leg raise 5
Ab wheel roll out 5 with 5 sec hold
2 rounds

Should have stopped but was enjoying myself. Decided to practice.
24kg Bent press rack 2/2
24kg piston 1/1
24kg Windmill 3/3 slow
12kg side lying lat activation 3/3
2 rounds

24kg bent press 1/1

I was so good at sticking to the program for weeks when work was so busy. I would slam it in to 45 min and stay on track. This week clients are out of town and my mind started to wander. This is not training, as I will need the energy for the two long cycle days this week. Have to admit I still fell very fresh.

Racing the Clock

24kg OH walk
24kg Gobblett 5
16kg arm bar
2 rounds

Double 24 kg snatch press w/ 5 squat at top of each rung.
5x12345
33 min . Ten minutes faster than last Friday

TGDL Double 24kg
2x20

Wednesday Aug 26

Oh walks
Wall squat
Pump
Bretzell
2 rounds

24kg/20kg Snatch Press w/ 5 squat at top of each rung
5x1234
23 min

2x20 TGDL

36kg clean
1/1
1/1

36kg Press
1/1

Stretch

Starting to miss the Long Cycle but improving on the grinds.

Monday Aug 24

Quick warm-up w/ no time

24kg/16kg Snatch Press w/ 5 squat at top of each rung.
5x123
15 min

2x20 t and go DL

36 kg 1/1

Sunday August 23

Morning re-charge session in back yard. Going to do this every day as I felt great afterwards. What great preparation for chasing my kids all day.

Friday August 22nd

Mobility
Oh stability with forward pumps 24kg
Gobblett squat 24kg
Brettzell
2 rounds

Double 24kg 5x12345 with 5 squats at top of each rung.
43 min

Double 24kg touch and go d-lift 2x20

Thursday August 21st

Lots of foam roll
Brettzell and mobility work followed up with 16kg Kettlebells from the ground up. Point A to Z.

Felt very good afterwards and then did some heavy get-up singles for fun. I know this is the part I should have left out as my focus is preparing for Friday heavy day. This is the difference between fun and real training.

32kgx1/1
36kgx1/1
40kgx1/1

Lots of foam roll
Brettzell
Reverse Brettzell
Arm Bar
Gobblett squat w/ oh from squat pos.
2 rounds

24kg/44kg snatch press
5x123

Touch and go dead-lift 2x20

Grinds RTK

Foam roll
neck rotations, shoulder circles, arm circles,
Brettzell

Complex warm-up 16kg
Get-down, arm bar 5, get-up, oh squat3, windmill 3, drop and switch
2 rounds

Snatch/press with 5 squats at the top of each rung w/ no rest 16kg/24kg
5x12345 30 min

Touch and go dead-lift 16/24kg
2x20

Stretch

Same warm-up and prep as Wed.

Double 24kg LCCJ
22-23 min
2,4,6x5
Loving this exercise now.

Have been working on and trying understand Re Enter the Kb. Today was the second week of ballistics and I finally found my Long cycle rythym. Looking forward to the grind weeks again.
Today:
Gobblett sq. 5
pump
Back bend
Brettzell
Reverse Brettzell
x2
16kg Arm bar, get-up, Oh squat, Windmill and back to arm bar 3/3 each
2 rounds

Medium Day LCCJ 20kg
5x 2, 4, 6
22 min
Didnt go to fast still trying find the form.