Aug 13th.

Aug 15th. Sat.

Sir you can't use chalk in this gym! "sorry, I did not get that memo"

WO du jour: warmup with indian clubs and stretch band. 10 min on Tai bag.

20 min of long cycle with 1 min cycle shift and 6 reps per min.

Aug. 14th. friday.

25 mile bike ride. rest day.

Aug 13th.

WO du jour:

Warm up on heavy bag kicking and hands. Bands and indian clubs.

10 sets of 3 barbell power cleans

10 sets of 6 reps per min. 20 kg push jerks.

Aug 12

WO du jour:

warmup with jump rope, indian clubs, bands.

10 sets of 5 Sumo deadlifts.

10 sets of 5 Pullups20 kg kettlebell snatchs 60 reps each arm.

18 mile bike ride.

Aug 11 Tues.

WO du jour:

Warmup: Indian clubs, light kettlebell joint mobility. '

2-4min. session of 16kg push jerk

2-4 min sessions of 16kg snatch

10 min. 16kg long cycle one arm at 1;30 each shift.

Aug.10 monday

WO du jour:

Warmup: Indian clubs and stretch bands.

5 rounds

5-pullups

10 150 lbs reg deadlift

10 handstand pushups

6:40

2-24kg kettlebell cleans

Second session: "Battling ropes "10 intervals with 2" rope.

This exercise tool is a real sleeper in term of effeciveness. based on the little experience I have had, I can attest it gets your attendtion when you use them and not just the arm.

Aug. 9th. sunday:

WO du jour:

warmup with Indian clubs, and stretch bands.

10 rounds of 250 meter row

10 rounds of 20kg one arm swing

26 mins.

3 sets fof GHD situps and back extentions.

very good session as the last two rounds were just about enough. Its good training to do kettlebells with the rowing to put respertory stress that you would only have at the mid point of a 10 min set.

Aug 8th. Sat.

WO du jour: 35mile bike ride with the club. Great ride, weather was outstanding.