Workouts: Sept 2nd, 3rd, 4th

Tues Sept 2nd

• Loaded Cleans: 5 sets, 5 reps ea. arm (32kg/70lb KB)
• Getups: 5 sets, 1 rep ea. arm (32kg/70lb KB)
• 15 minutes of "Perpetual Motion" (16kg/35lb kb)
  Goal: Keep the 35lb Kettlebell moving for the entire 15 minutes.
  Choose any exercise that comes to mind and doing at least 5-reps per arm, then choose another exercise. When necessary active rest = Slingshots.
  This session of 15 minutes included the following exercises:
  upside down presses, high pulls, snatches, windmills, getups, overhead lunges, twist press, figure-eight, swings, alternating swings and finally slingshots as active rest.

Wednesday Sept 3rd

• Clean & Presses: 3 Ladders of 3 rungs (32kg/70lb kb)
• Tabata Protocol: Renegade Rows & Swings
• Tabata Protocol: Snatches. Left arm, rest, Right arm, repeat.

Thursday Sept 4th

• Freestyle Exercises
  · 10 thrusters/side,
  · 10 clean and presses/side, then
  · 10 overhead squats/side,
  · 10 windmills/side, and finally
  · 10 swings /side.
  · 10 overhead sq/side,
  · 10 squat kicks/side,
  · 10 overhead lunges/side,
  · 10 tactical lunges/side,
  · 10 swings/side, and finally
  · 20 bodyweightsquats.
  
• Tabata's Round 1: Snatches 35lb kb
• Tabata's Round 2: Anchored Snatches 2-35lb Kbs
• Tabata's Round 3: Anchored Cleans 2-35lb Kbs
• Double Overhead Situps: 3 sets of 5. 2-35lb Kbs
• Partial Getups: 3 sets of 5
• Russian Twists / Hot Potato: 3 sets of 20 (L,R =1 rep)