Fri, Oct 23rd - Sat, Oct 24th

Saturday, Oct 24th - Kettlebell Class
24kg x 100 swings
20kg TGU x 10mins

Circuit #1: done for time, light to heavy
24kg, 28kg, 32kg x 2h swings
12kg, 16kg, 20kg x renegade rows
Double 12kg hanging snatches
x 3sets

Circuit #2: done for time, DL got lighter, presses got heavier
32kg, 28kg, 24kg x sumo DL
Double 12kg, 16kg, 20kg Clean&Press
12kg Figure 8's
x 3sets

Started/Finished with lots of Z health.

Friday, Oct 23rd
Prep: Zhealth
16kg Goblet squats prying at the bottom x 5reps

Double Clean&Front Squat ladder: 1clean, 1fsq, 2clean, 2fsq etc. all rungs done, then 1min rest
(2)20kg 6sets x (1,2,3)reps- 36reps total

16kg Turkish getup x 10min

Finished w/ Z, hip flexor stretch

Shannon O'neil came by to train today. We are both going to the April RKC so will try and do some workouts together. I think she liked the front squat ladders