24kg:(Dbl cleans,dbl press, dbl rows) 3-rungs, 3 ladders. (3 floor presses + 3 pushups) x2

Vitamin D Snatches

Shirtess 24kg Snatch Test
4:38
100 reps

Training this week...

Monday
15min tgu 24kg
5 GS 24kg
5/5 Rows 24kg
:30:30 swings

Tues PM
24kg Snatch on the minute 7/7 for 11 mins
154 snatches


Thursday PM:
me: Double 24kg C&P w/ Rows, 3 laddders, 3 rungs

With Class:
Z-warm
Prisoner Squats
Man Maker    10/10    thrusters/side
    10/10    Dead C&P/Side
    10/10    Overhead Squats
    10/10    Windmills/Side
    10/10    Snatches/side
       
Upper Blast    10    Windmills (L)
    10    Push Presses (L)
    10    Dead Cleans (L)
    10    2H Curl (hold horns)
    10    1 arm Rows (L)
    10    Push ups Weight on (L)
    10    2H Upright Rows
    10    Hot Potato
        repeat Right side
       
Leg Burner    10/10    Overhead Squats / Side
    10/10    1H Squat Kick / Side
    10/10    Overhead Back-lunge / Side
    20    Tactical Lunges 
    10    1H-Swings L
    10    1H-Swings R
    10    Prisoner Squat
    10    Prisoner Squat
       
Swing Workout    10/10    1H-Swings / Side
    10    Hot Potatoes
    10/10    1H High Pulls / Side
    10    Hot Potatoes
    10/10    Snatch / Side
    10    Hot Potatoes
    10    HTH Swing
    10    HTH Swing
    10    Hot Potatoes
    10/10    Clean / Side
    10    Hot Potatoes
    10/10    C&P / Side
    10    Hot Potatoes
Swing roundabouts 10min (appx 200 swings)
Planks 1min
Bodyweight Squat to cool down….

Fri AM with class.
Z-warm
Prisoner Squats
Man Maker    10/10    thrusters/side
    10/10    Dead C&P/Side
    10/10    Overhead Squats
    10/10    Windmills/Side
    10/10    Snatches/side
       
Upper Blast    10    Windmills (L)
    10    Push Presses (L)
    10    Dead Cleans (L)
    10    2H Curl (hold horns)
    10    1 arm Rows (L)
    10    Push ups Weight on (L)
    10    2H Upright Rows
    10    Hot Potato
        repeat Right side
       
Leg Burner    10/10    Overhead Squats / Side
    10/10    1H Squat Kick / Side
    10/10    Overhead Back-lunge / Side
    20    Tactical Lunges 
    10    1H-Swings L
    10    1H-Swings R
    10    Prisoner Squat
    10    Prisoner Squat
       
Swing Workout    10/10    1H-Swings / Side
    10    Hot Potatoes
    10/10    1H High Pulls / Side
    10    Hot Potatoes
    10/10    Snatch / Side
    10    Hot Potatoes
    10    HTH Swing
    10    HTH Swing
    10    Hot Potatoes
    10/10    Clean / Side
    10    Hot Potatoes
    10/10    C&P / Side
    10    Hot Potatoes
Swing roundabouts 10min (appx 200 swings)
Planks 1min
Bodyweight Squat to cool down….

More doubles...

20kg:
CPx5
MPx5
SQx5
PPx5
SQx5
Repeat 5x....

Some pullups, chinups...
Finally short chi-run on treadmill.....Winter sucks, I hate treadmills...

Bodyweight

Pushups: 50
Pullups: Skipped, elbows aggravated
Divebombers: 15
Bulgarian Split Squat: 25/25
super (up/down) Planks: 90sec
Pulsind High Side Plank (lower hip to floor, then raise up): 45s/45

PM Muscle & Cards

KB Muscle Heavy Day
dbl 20kg
5 sets

Deck of cards:
Pushups
Swings
Goblet Squats
Plank Variations

Tues AM

24kg snatch test: 100 in 4:25!!!