working on all the stiffiness from the long winter.

April 3rd.

20 mile bike ride around town. Good training pace.
April 2nd.
5 pullups,10 pushups,15 squats 5/5 cleans 28kg KB (in Xvest) for 20 min that was not comfortable at all!
April 1st.
15 mile bike ride
March 31:
Warm-up: convict conditioning BW exercises
50/50 snatches KB 12kg to warm up old shoulders
21-15-9 reps
Double KB long cycle
Renegade row/pushups heavy dumbell( that sucked) 2nd session:
30 min on Xvest 5 pullups,10 pushups,15 squats
March 30th.
Warmup: Indian clubs,bands, jump rope, 10 min on heavy bag.
20 min long cycle: shift hands each min.with 20kg.KB.
March 29th.
2 mile track run: kind of a rest day, listen to music and run for effect.
March 28th
Warm-up stretch bands, joint mobility, Indian clubs,
15 min straight on heavy bags hard hits.
21-15-9 reps for time
BB front squats
KB push jerk
7:02
March 27th.
Warm-up: Indian clubs and stretch bands
BB deadlifts;
Weighted pull-ups
2 mile run on track with 20 pushups,30 air squats on each 400meters.
March 26th.
2 mile easy run
15 min on heavy bag
March 24th
Warmup: Indian clubs, Heavy bag work, and joint mobility.
“Convict conditioning” 5 rounds no rest
Incline pushups
Heavy sand bag step ups in rack position 75#
Box jumps 18"
Pull-ups phonated
GHD back extension
Kettlebell push jerks
March 23nd.
Warm-up: Indian clubs, Heavy bag work, and light kettlebell joint mobility.
30 cleans L/R 243kg.
10 elevated pushups
20 cleans L/R 243kg.
20 elevated pushups
10 cleans L/R 243kg.
30 elevated pushups
50 box jumps
2x25 GHD situps and extensions
March 21th
Warm-up: 50 10lb wall balls, stretch bands.
6 rounds No rest!
10- 225lb dead lift
10 burpees
Rest 10 min.
40- 20 kg thrusters L/R
40- pull-ups
March 20th.
30 bike ride with bike club. Nice day for early spring but low participation for a great day. Some work ahead to get into bike riding form.

March 19th.
Warm up: indican clubs, stretch bands,
16kg kettlebell , push jerk, swings, cleans.
2-16kg kettlebell, push jerk.