july 30th.

July 31st.

WO du jour:
Warm up with bands, Indian clubs, and jumping rope.
50-30-20 reps "Bullet proof"

pullups
fig 8 and hold. with 24kg kettlebell
burpees with a high pull with 24kg kettlebells
under 30 mins.

July 30th.
WO du jour:
warm up with Indian clubs.
barbell squats: 6 sets of 10 with 145# speed sets
dumbell cleans: 6 sets of 10 with 55#dumbells
Kettlebell Push press:
12kg 6 rep per min for 4 min.
16kg 6 reps per min for 4 min.
20 kg 6 reps per min. for 4min
July 29th.
WO Du jour:
warm up with Indian clubs, foam roller, and stretch bands.
10 rounds of the following with Xvest at 25lbs.
pull ups
push ups
prisoner squats.
10:13
10 sets of 12kg long cycle 6 reps per min.
July 28th.
WO du jour:
20 mile bike ride on rail trail. 63 min. which is a good time for me, but the weather was good and few on the trail to get in my head lights.
July 27th.
WO du jour:
Indian club and bands warm up:
12kg snatch 100 reps one hand switch
16kg. snatch 100 reps one hand switch
20 kg snatch 50 reps one hand switch
2x2min 20 kg swing

Second session:
5 sets of 20 reps
GHD sit ups and leg extension:

Third session:
Sumo deadlift for speed 6 sets of 10
standing barbell push jerk off rack.
July 25th.
WO du Jour:
25 mile bike at a sold pace. very good weather for a ride first thing in the morning.