Kettlebell Snatch set
- 10 minutes, single arm switch
- 22rpm
- 20kg
- last minute on each arm was a challenge today. Changed technique to more of a squat swing to save grip. Still maintained pace and competition standards.
10 SuperSets
- 500m Row - drag#5 (1:40.3, 1:39.7, 1:39.0, 1:39.4, 1:39.1, 1:39.5, 1:39.8, 1:37.7, 1:36.9, 1:34.6)
- pushups x20
- decline situp #2 x20
Pullups
x2, 4, 6, 8, 10, 10, 8, 6, 4, 2
Dips
x 25, 20, 15, 10
Neck exercises x25
DB Shrug @ 50# x25
- 10 minutes, single arm switch
- 22rpm
- 20kg
- last minute on each arm was a challenge today. Changed technique to more of a squat swing to save grip. Still maintained pace and competition standards.
10 SuperSets
- 500m Row - drag#5 (1:40.3, 1:39.7, 1:39.0, 1:39.4, 1:39.1, 1:39.5, 1:39.8, 1:37.7, 1:36.9, 1:34.6)
- pushups x20
- decline situp #2 x20
Pullups
x2, 4, 6, 8, 10, 10, 8, 6, 4, 2
Dips
x 25, 20, 15, 10
Neck exercises x25
DB Shrug @ 50# x25
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