MC6HC Total Body Workout #1 Phase 1: a. Iso-Rack Clean & Thruster (3 sets: 3/side) 44 lbs b. Rack Carry (3 sets: 50 ft.) 44 lbs c. Farmer’s Walk (3 sets: 50 ft.) 44 lbs Extra: Kettlebell swings 3 sets 44 lbs Kettlebell curls 3 sets 44 lbs A question how does your daily intake look like so breakfast, lunch and diner?

Metcon-6 Lowerbody #6 Phase 1: a. Single Arm Snatch Windmill Squat (3 sets: 3 reps/side) 44 lbs b. Single Arm Waiter’s Walk (3 sets: 50 ft./side) 44 lbs Extra: a. Kettlebell towel curls 5 sets 25 reps 44 lbs b. Kettlebell swings 5 sets 25 reps 44 lbs Finisher 2 sets 820 ft farmers walk.

Metcon-6 Hardcore Upper Body #8 Phase 2: a. Incline Anti-Rotation Press (5 sets: 5/arm) 44 lbs b. Anti-Rotation Row (5 sets: 5/arm) 44 lbs c. Single Arm Farmer’s Walk (5 sets: 50 ft./arm) 44 lbs Extra: a. Kettlebell hamer curls 5 sets 25 reps 44 lbs b. Kettlebell swings 5 sets 25 reps 44 lbs I did 5 sets instead of 3 sets this tome because the 44 lbs is feeling lighter now a days so time to buy heavier kettlebells.

Metcon-6 Hardcore Total Body #6 Phase 1: a. Goblet Cossack Thruster (3 sets: 5/side) 44 lbs b. Sumo Deadlift (3 sets: 10 reps) 44 lbs Extra: - Kettlebell Hammer Curl 3 sets 8 reps per arm 22 lbs - Kettlebell Zottman Curl 3 sets 6 reps per arm 22 lbs - Isometric Curl Hold (hold at 90°) 3 sets 20 sec 22 lbs - Towel curls 3 sets 25 reps 44 lbs - Kettlebell Swings 3 sets 25 reps 44 lbs - Farmers Walk 3 sets 328 feet 44 lbs

Today a little bit shorter training because Sunday I had an 3 hour World Championship selection training of Taekwondo. Metcon-6 Hardcore Upper Body #8 Phase 1: a. Clean & Overhead Press Alternating Overhead Press (3 sets: 3 reps) 44 lbs b. Rack Carry (3 sets: 50 ft.) 44 lbs Extra: Kettlebell Swings 3 sets 25 reps 44 lbs Farmers walk 984 ft 44 lbs Tonight Taekwondo sparring training.