Monday July 7th

Light Day Routine:

Warmup

• Pump stretches
  
• Sumo Deadlifts
  
• Swings
  

Clean & Military Press / High Pull Ladders

• 28kg presses: 50 reps total per arm
  
• 28kg high pulls || 24kg dbl high pulls: 50 reps total per arm
  

Cardio: 12 minutes

• 6 minutes of snatches w 24kg,
  
• 6 minutes of dbl cleans with 2x 24kg.
  

I rolled the dice and of course I rolled a pair of sixes meaning I had to perform 12 minutes of ballistics today. Protocol demands snatches for today.

I perform 6 minutes of snatches using a 24kg kettlebell at 50% of all out pace for a total of 15 snatches every minute. I had a timer set to 30 seconds and my goal was to get 15 snatches done with one arm in 30 seconds, rest 30 seconds and then start again with the other arm. In my 6^th minute I felt a callus begin to pinch & tear so I switched from snatches to double cleans with two 24kg Kettlebells. The double cleans were very demanding mentally and physically really getting the heart rate up quickly.

Note:
The double cleans were more demanding cardio wise than snatches or swings. 30 seconds of continuous dbl cleans was very intense… a short term goal is to build up to one solid minute of dbl cleans with two 24kg kettlebells.