Thursday 6/11

Currently on Sunday mornings I've been training a heavy single bell press. This past weekend I completed 5 sets of 3 rep , R/L w/18kg.  My goal is 5 x 5 w/18kg, which should not be a problem at the end of this particular cycle which ends for me in 2 weeks.

This morning was my double press maintenance program, 5 sets of 3 16kg double presses, and in between sets I practice my pull ups.  Since this part of the program is not timed using intervals, we take turns completing our presses and help each other with hangs and pull ups for the first 30 minutes.  This time might also include heavy double cleans before moving onto the second 30 minutes of our hour of training.

swings.  heavy.  doubles.

10 2 hd sw x 4 sets 16kg single
10 x 4 sets 16kg double
5 2 hd + 5 R
5 2 hd + 5 L
repeat x 2 = 10 x 4 16kg
10 x 4 dbl 16kg's
5/5 x 4 16kg
10 x 4 dbl 16kg's
10 R
10 L
repeat x 2 = 10 x 4 16kg
10 x 4 dbl 16kg's
repeat the next 8 sets x 3
10 R
10 L
repeat x 2 = 10 x 4 16kg
10 x 4 dbl 14kg's

28 minutes
560 swings
280 single 16kg
120 dbl 16kg's
80 dbl 14kg's

GS practice
TALC, 10kg's
2 sets, 3 min each
14kg snatch
4 min (2/2) and it just about killed me :)

Off to CFPA for 20kg goblet squats, 400m run, 15 burpees x 4 rounds.  6 ring dips (assisted) 12 32kg swings OTM x 6

1:00-2:00 Ruck Walk w/Mark, 15lb pack.