June 29th.

June 29th. Monday.

We live an breath by the clock.

WO du jour:
Stretch bands warmup for shoulders mainly, 10 min. on C2 rower for watts. 50 abmats,
2-12kg timed jerk set. for 6 min. 65REPS
Barbell Deadlift: 5sets of 5 reps 225lbs.
barbell push press: 5sets of 5 reps 95 lbs


June 28th. Sunday
Wo du jour:
30 mile bike ride in early morning. very sold pace on my racing bike, lots of good hills short and long, humid. It was a great ride. at around 2 hours.

June 27th. saturday.
WO du jour:
sprinting out side by my old Hosp. grounds training area.
10 set of 100 yards running sprints up hill
10 sets of 50 16kg kettlebell swings (500 reps)
I did not time, but it took around 20 min based on past performanc.

My back tighten up a little from all the swings but the great thing I noticed was the increased length stride length running which I did not have as of late.

June 26th.
WO du jour:
10 min Tai Bag hands,elbows, knees, kicking.
5 min tire slam with 15# hammer continuous.
1min work 1min rest. pullups and stepups squats with 2-12kg kettlebell in rack postion. 6 sets
5min timed set 2-12kg long cycle- first time for this was good. did 30 reps total
2min timed set 16kg long cycle each arm
2 min timed set 20 kg long cycle each arm

I could really feel the difference when you start to train longer than 3 min like I have been, so the 5 min set was the first time I really had to focus on the rack placement more.

June 25th
WO du jour:
morning: 25 mile bike ride. very humid but at least its not raining.

June 24th. Wed.

WO du Jour:
10 min heavy bag warmup, stretch bands.
12kg snatch ladders: 14-16reps per min. 2 min rest between sets.
10reps, 20reps, 30reps, 40reps, 50 reps each hand. (300reps total)
Morning tai chi class and joint mobility.
afternoon
12kg snatch 2-4min sets at 14--16 reps per min.