KB M heavy week 4

Round 1 - no breaks
Round 2 - bells up
Round 3 - cl pr4 rest pr, sq, rest pp, sq
Round 4 - cl, pr rest, sq, pp2 rest pp3, sq

Trying to get further w/o putting down the bells...so, actualy 2 rounds is pretty good for me when using dbl 20's.

KB muscle wk 4- easy day / lunch PM

With AM class:
Week 4
Dbl 20's

Did some tabata dsw later in class.

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Lunch:
Program min w/28kg
20 (2h, 1hn alternating) swings
1min active recovery.
Repeat for 12 min

Easy Day

Tactfit warmup

24kg Snatch on the minute
6/6 for 13min
plus 3/3 to round out numbers to 160 reps.

Heavy Swings + ROP

Early AM,
5x 44kg 2h- Power swings
10 44kg 2h- swings
5x 44kg 2h- Power swings
10 44kg 2h- swings

Lunch, ROP from AoS workbook with the missus (who is doing grat, btw)
20 44kg 2H Swings
1min of active recovery (jacks, gasping, crying, etc...)
Repeat for 12min

Travel routine w/ 16kg

One Arm Swing – 5 reps Clean – 5 reps High Pull – 5 reps Snatch – 5 reps Jerk – 5
X4

15:15 snatch for 7 min

Cadence Snatch (R) – 1 snatch every 10 seconds for 1 minute Cadence Snatch (L) – 1 snatch every 10 seconds for 1 minute    
One arm long cycle clean and jerk (R) – 1 minute One arm long cycle clean and jerk (L) – 1 minute
Speed Snatch (R) – perform as many snatches as possible in 30 seconds
Speed Snatch (L) – perform as many snatches as possible in 30 seconds

3/3 neg pistols 0kg/16kg (l have issues w/ left knee)

100 burpees (pushup style, not the girly squat thrust ones) in 11:45

gimmie a bullet

20min of pat flynn's complex.
w00t, off to dinner w/ friends

96# Swings

With the 96#/44kg
5 2h Power swings
5/5 1h-Swings