June 30

July 4Th.

Happy 4Th of July!

15 mile bike ride followed by some sets of 1 min swings with 16kg kettlebell.

July 3rd.

WO du Jour:

2 mile run. very good pace and felt relaxed with is key to running well.

20 mins. 16kg Long cycle @ 9 reps per min. with single kettlebell. over a 180 reps for the set and felt real strong especially the last 10 mins. Sifted hands after 1 min. to keep pace and form solid.

July 2nd .Thursday

WO du jour:

10 min heavy bag warm up. Stretch bands.

4 min set push jerk with 12kg kettlebell

10sets of 10 reps 2-16kg kettlebell jerk..

10sets of 10 reps 2-55 lbs dumbbell dead hang cleans.

July 1st. Wed.

WO du jour:

Barbell squats: 5sets of 5 reps 100 lbs.

Pull ups 5 sets of 5 reps

barbell jerk 5sets of 5 reps 100 lbs

GHD back extension 5 sets of 10 reps.

Tai Chi Class

June 30th. Tues.

WO du jour:

Warm up on stretch bands, 10min. on Tai bag continuous hands, feet, elbows, knees.

12 kg kettlebell 6min snatch at 14 reps per min. 84 reps

12 kg kettlebell 6 min snatch at 16 reps per min. 96 reps

16 kg kettlebell 6 min snatch at 14 reps per min. 84 reps

20kg kettlebell 2 min one arm swing.

2 mile easy run.