Snatch + Kettlebell

Run 400m x 3

Snatch Practice 25kg x 3 x 5

Kettlebell
20kg Jerk 4mins @8rpm
16kg Snatch 4mins @ 12rpm
24kg Swings 15/15 x 2

Rest Day

Kettlebell + WOD

Kettlebell Practice with Juria & Conrad

Alternate Tabata
KB OH Swings 16kg
Box Jumps

Box Squats + WOD + KB

Box Squats (with Taufiq)
30kg x 2 x 3
40kg x 2 x 4
45kg x 2 x 3

2rds
10 Snatch 12kg Left
10 Snatch 12kg Right
10 Burpees
=> 2:54

16kg KB Snatch 4mins @14rpm x 2 sets

Sled Pull (with Jenn) 20kg x 20m x 3
Sled Sprints 20kg x 20m x 3

Kettlebell

12kg Snatch 4mins @14rpm
16kg Jerk 4mins @ 14rpm
20kg Swings 20/20

KB + BOX WOD

1500
6mins 12kg Snatch 14rpm

1900
Power Clean 1-1-1-1-1
70/80/90/100/110lbs

10mins AMRAP
5 HSPU
10 Front Squat 140/100 (80#)
230m Run
=> 3rds + 5 + 10 + 3/4 Run

Rest Day

Squats with Taufiq/Conrad

Snatch Practice
20kg x 5 x 3
25kg x 5 x 2

Back Squat
60k x 5 x 2
70kg x 5 x 3

Front Squat
40kg x 8 x 3

Rest Day

Rest Day

Is being busy considered a rest day ???

Double Day

Kettlebell @ 1030H
16kg Jerk 4mins 12rpms
12kg Snatch 4mins 18rpm x 2 set
20kg Jerk 10/10

Oly Lifts with Conrad @ 1500H
Power Clean + Front Squat => 30kg x 5reps each x 5sets
Practice Kipping Pull Ups + DragonFly
Box Jumps (Managed the highest box in ProFit - PR!)

Rest Day

Rest Day

My quads are sore from Friday! Was expecting DOMS in hamstrings or calves, but not so much. Need more practice, running with the hammies.

Rest Day

Kelly Moore's Basement Gym

Track WOD

10mins AMRAP
3 Pull Ups
6 Push Ups
Frog Hops 10m
=> 6rds

Alternating Tabata
Duck Walk
Bear Crawl