05.29

Body row waist level 5x10
Paused Ring pu feet elevated 7,8,9
Incline oapu 6,7,8 oops extra set
Neck harness 3x15
60-90 rest between above sets
Oalc 6,5,4,3,2 - 30 sec rest

05.28

Jump rope 3min x 6 - 1min rest between

05.27

Ring chin 6reps
Incline oapu 5,6,7
Ring push-up feet elevated 7,8
Bulgarians 5,6,7,8,9
Neck wrap 3x12-20
Snatch 10,9,8,7 30sec rest - oops forgot a set

new template

armor of war plus snatches or oalc every other day. long interval jump rope or short interval shuttle run on in between days

Dynamic day

05.22
knee tuck 4x8
power over 4x10
ankle hop 4x10
band pulls 4x6

Minute Drill Attempt

Chins 6,5,4,3,3
10 burpees, montain climbers, jumping jacks, burps, split jumps, grass hoppers
-Too much 4 burpees, 8 mtn climbers, 8 jumping jacks, 4 burps 8 split jumps, 8 grass hoppers, 1min rest x 2
Neck harness 10,11,12,13

05.20

05.20
Chins 6,5,4,3,2

Strempf

A1. KB press 24kgx5,6,7,8
A2. Bulgarians 5,6,7,8
B1. Body row (diaphram level) 4x10
B2. Calf raise 4x10
C1. Swing 24kgx4x10/10
C2. Neck wrap 4x10

05.14

05.14
Chins 54321
KB press 24kg 5x5
Swing 32kg 5/5x5
Neck harness 4x10-15

05.08

05.08
Ladders 4x1-2
Swing 7min - 126reps

05.05

05.05
KB Press, Chin, Pistol ladders 4x1
Snatch 11min - 110reps

ETK Heavy

Chin, C&P, Pistol ladder 3x1-3
Swings 9min 146 reps.

ETK Med

04.29
Chin, C&P, Pistol ladders 3x1-2
Swing 6min - 100reps or so