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hand stand push ups x 10
24kg alternating kb c & j x 20
burpees x 30
24kg goblet squat x 40
butterfly abmat situps x 50
24kg russian swings x 60
recover 1 min
run x 1 mile
record time for each effort
hand stand push ups x 10
24kg alternating kb c & j x 20
burpees x 30
24kg goblet squat x 40
butterfly abmat situps x 50
24kg russian swings x 60
recover 1 min
run x 1 mile
record time for each effort
3 comments:
if the snatch is the gateway to the ohs then the clean and jerk has got to be my path to the next level of kb snatch. 16kg proves no problem but the jump to 24 is going to take some time and effort. i did my best to maintain pace and rhythm on the 20 c & j but some lingering instability from last years shoulder injury robbed me of some intensity on the left side. the hspu went unbroken and burpees were steady at 20/5/3/2. goblet squats were exponentially more difficult when placed just after the burpees and took more time than i had anticipated, 16/14/10. non stop on the time consuming sit ups and a fight to maintain an unbroken set on the russian swings landed me at 9:39 for the first part.
one short minute of recovery and i headed down the dirt/gravel road for the mile run. felt better and better with each step finishing in 7:52, 1:25 off my current pr pace.
20 c&j with each arm or total?
alternating for 20 total, 10 each side
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