Work

Had to work through lunch today, which is why lunch workouts suck....But it is when I am at my strongest.

Reconfirmed resting HR is in the low 40's this morning. Thats always nice.

Snatch Workout...

Lunch break:
16kg Snatch 7reps per 15:15
did 10 sets; Time 5min
Was hoping for more, but it is a start...
The VO2Max 15:!5 is for 80 sets total....that's 40 minutes!
Looking at the positive, I am 12% complete on this task!

Wall Pushups
3 sets of 50
============

Evening:
24kg 1H Swings 1min:1min protocol
3 sets








Knee tucks
3 sets of 40 (resting during sets..whew!)

KBB-2 Part B (Monday)

28kg C&P 3reps each side
repeat for 15m
(10 sets, so 60 reps total. Buh-zingah!)

28kg Getup Situp, 5reps each side (4 sets)
28kg Reverse Lunge, 8 reps each side (4 sets)
Repeat for 15min

24kg 1h Swings 20:10 Protocol
goal: 10min
Reality: 5min

Swings are dogging me, but my strength/lifting ability is progressing quite nicely!

Later that afternoon....
3 reps each side with 200# crush grip (similar to CoC Crushers but with pound's instead of single digit numbers

Easy Skill Drill (snatches and overhad walks...)

Easy day, just wanted to work some drills.

28kg one-arm overhead walk around the yard (left/right)

16kg Snatch 15:15 protocol (just working on snatch groove)
4 min

28kg+16kg Offset Overhead Walk around the yard (left)
28kg+16kg Offset Overhead Walk around the yard (right)

28kg 1H Swings 10L
28kg 1H Swings 10R

24kg kg 1H Swings 10L
24kg 1H Swings 10R

 Didnt want to go too hard and heavy today. tomorrow is my first C&P day using my new 28kg..

W00t!

took my new 28kilo for a spin

Took her to my company summer picnic. Yeah, I'm "that guy". I reckon if you are reading this, so are you.

I did keep telling them that I left the heavy ones at home.

I picked up the 28k/62# so I can more easily make the transition from a 24kg C&P to a 32kg C&P.

So every time I needed to help my daughter in to or out of a tree, I did a C&P followed by an overhead walk to where she was at. I would work the reverse side on the stroll back.

Also tossed in some a couple snatches and some farmers walk.

Quite a bit of volume spread over 3 hours or so. I will be sore tomorrow.

KBB Phase 2 Part A

Challenge Day.
Decided to see if my 10RM needed for the GS is really ona 32kg.
So I did the 8reps using a 40kg. Guess what? I did it! Booo-yah!

After Monday's performance with the 24kg on the TGU i dropped down to a 20kg so I could do 3 reps in a row.
Strength
20kg TGU 3reps Left, then 3 reps Right.
repeat 4x in 15min
Rest 3 Min

Metabolic Pairings:
40kg Goblet Squat for 8 reps
32kg Staggered Stance Row (similar to 1-arm but back leg is much closer.
Repeated 5x/sied for 15min
rest 4 min...

Finisher:
24kg 1H-Swing 15:15
goal: 10 minutes.
Actual: 5m30s minute.before form got messy.
Needs work!

KBB Phase 2 - Week 1 - Part B

Strength
24kg C&P 3 reps left, 3 reps right
Repeated for 15min = 78 reps


rest 3min

Metabolic Pairings
24kg GUSU 5reps left, 5reps left (4 sets total = 40 total)
32kg Rev Lunge 8reps (3 sets total = 48 reps)
Repeat for 15min


Finishers
24kg 1H-Swing 15:15
Repeat for 10min
avg of 8 reps a set.

Later in the evening,
24kg Overhead walks.  - These really get your 'core' activated. Trying to keep a bell locked overhead while walking on on even ground, up lanscaped stairs, etc.. WHEW!

Did another set with a 16kg