conditioning, Fitness, durability, Fitness, resilience, prehab

Training

2 cycles

30x two hand KB swings @32kg

3x double KB jerk @2x24kg

15x two hand KB swings @32kg

3x double KB jerk @2x24kg

5x two hand KB wings @32kg

3x double KB jerk @2x24kg

1 cycle

30x two hand KB swings @48kg

3x double KB jerk @2x24kg
15x two hand KB swings @48kg
3x double KB jerk @2x24kg
5x two hand KB wings @48kg
3x double KB jerk @2x24kg

3 sets of side lying rotational press to arm bar @24kg x3 reps and x6 chin-ups in hollow position

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Standard
conditioning, Fitness, resilience

Training

Double KB Clean and Push Press

24kg x10x3

Windmills

24kg x3x3 per side

Deficit push-ups 

5-5-5 using a 4 second eccentric, pause at the bottoms and max contraction at the top. 
Run

31:00

HR avg 135 bpm 

Standard