11/30-12/7 workout log · Kettlebell Warriors

11/30-12/7 workout log

Sun:

12 min cardio [ bulgarian bag: 4x double spin + splow, 4x spin to arm throw, 6x pullover-kimura situp-jumping sit through, 6x halo 2 min reflex ball boxing, 3x ABC kb 24, 1 min light resistance band boxing)

Mon:

jumping jacks,

MC6HC Upper #4 phase 1 4rnds kb 16+16,

rings pushups drop set, dead hangs (rope and rings) 20s, rope climbing, grip strengthener

evening MC6HC Upper #4 phase 2 2rnds kb 16+16,

Tue:

chin-ups 2+2+3, trx rows 2xfailure, 3x5 kb rows

Wed:

jumping jacks,shoulder stretching,

MC6HC Lower #4 phase 1 3rnds kb 16+24,

evening: MC6HC Lower #4 phase 2 3rnds kb 16+16,

8+8 cleans, 8 goblet press kb 24,

Thur:

chopping firewood, carrying it etc,

trx triceps and curls

Fri:

MC6HC Total #4 phase 1 3rnds kb 16+16,

heavy rb presses, curls, 2x rings pushups+ rows

evening: MC6HC Total #4 phase 2 1rnd kb 24,(reduced to 3 reps in set), 2 rnds kb 16

Sat:

kb around the world, 1ea very slow clean and press, 5ea cleans (kb24)

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