Thursday 191010

12 minutes of stretching

12 minutes of L-sit practice

12 minutes of handstand practice

12 minutes of plank practice

12 minutes of scales practice

Compare to 190417.

Wednesday 191009

Row 5,000 meters

Tuesday 191008

For time:

50 medicine-ball cleans

25 push jerks

50 medicine-ball cleans

♀ 14-lb. ball, 105-lb. jerk

♂ 20-lb. ball, 155-lb. jerk

Sunday 191006

2 rounds for time of:

75 kettlebell swings

50 GHD sit-ups

Row 1,000 m

♀ 16 kg ♂ 20 kg

Saturday 191005

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

♀ 35-lb. DB and 20-in. box

♂ 50-lb. DB and 24-in. box

Friday 191004

Deadlift 10-8-6-4-2 reps

Practice SLIPS for 30 minutes.

Wednesday 191002

3 rounds at any pace of:

Max pull-ups

Max-rep bench press (♀ 95 / ♂ 135 lb. )

Max squats in 60 seconds

Tuesday 191001

For time:

Run 1,600 meters

9 thrusters

Run 800 meters

15 thrusters

Run 400 meters

21 thrusters

♀ 75 lb. ♂ 115 lb.

Monday 190930

Split jerk 1-1-1-1-1-1-1 reps

Saturday 190928

5 rounds for time of:

400-m run

15 left-arm kettlebell snatches

15 right-arm kettlebell snatches

♀ 12 kg ♂ 16 kg