Gym

10:45 Gym

KB Warm up  5 minutes

Bench 10x40 5x50, 12x50*
Squat 10x20  10x40, 5x60, 12x60
Deadlift 3x3x80
Pulldown, Pullups  10x40, 5xbw, 6xbw**
Suitcase walk, 242 laps.
Plank 1'10"

Stretch in-between

*had to switch order as it was busy
** Terrible pull up bar.

Gym

13:45 Gym

Skipping 5 minutes

Squat 10x20  10x40, 5x50, 8x60
Press 10x20, 5x40, 6x40
Clean 3x3x40
Row 10x40, 5x45, 8x45
Farmers walk, 2x20 2 laps.
Plank 1'

Stretch inbetween

Gym

15:45 Gym

Rower 5 minutes

Squats 10x45, 8x50, 6x55, 5x60, 2x5x70
Press 10xbar, 8x 30, 5x40
Bench 10x40, 50x45, 5x50
Deadlift 10xbar, 5x60, 2x5x80
Pullup 2x5

Stretch between exercises.

PMM

17:00  Home

Warm up

Swings 10x10
Pushup 10,5 alternating (75)

Stretch

PMM

19:00 Home

30/30

30 seconds on 30 seconds for 30 minutes

Swings, snatches, GS, abs, TRX, footwork, jumping jacks, mountain climbers, presses, push ups.

Stretch

PMM

14:30 Home

Warm up

Swings 10x10
Pushup 10,9...2,1

Stretch


. 

PMM

08:30 Ireland

Warm up

1 H Swings 10x10
Press 3x10
1L SLDL 1x10
GX 1x10
Batwings 1x10


Stretch

PMM

09:00 Home

Warm up

Swings 1,2...9,10
Pushup 10,9...2,1

Stretch

Finally getting over my cold.

PMM

18:10 Home

Warm up

Press 5x5
Pullups 5
Snatch 10/10
GS 5
Planks
Stretch

KB Snatch Test

19:00 Home

Warm up

Swings 1,2...9,10
Pushup 10,9...2,1

Stretch

Felt a bi rough so easy one. 

Fencing Practice

19:20 Fencing

Warm up

Bouts

1. C. 15-5
2. C. 15-5
3. C. 15-7
4. C. 15-6
5. C. 15-6
6. B. 11-15

KB Snatch Test

15:30 Home

Warm up

2H C&P 3x1,2,3,4


Swings 5x20

Stretch

KB Snatch Test

17:00Home

Warm up

1 H C&P 10x1
GS 3x5
Pullups 3x5
Ab wheel 2x5

Stretch

KB Snatch Test

13:55 Home

Warm up

Swings 10x10
Pushup 10,9...2,1

Yoga - sun salvation 10 minutes

Stretch

KB Snatch Test

18:40  Home

Warm up

2 minutes: snatch on the minute1 minute: rest2 minutes: snatch on the minute

Heavy 4x6/6 (48)

1H swings 10x10

Stretch

Fencing Ptactice

19:25 Fencing

Warm up

Bouts

1. C 15-7
2. C. 12-5
3. C 15-5
4. B. 15-12
5. C. 15-7
6. C. 15-13

Run

14:00 Home

Run 5.2 k

Stretch

KB Snatch Test

16:30 Home

Warm up

2H C&P 5x1,2,3
Pullups 5x3

Swings 10x10

Stretch

KB Snatch Test

19:00 Home

Warm up

1 H C&P 3 x 1,2
GS 3x5

Ab wheel 2x5

KB Snatch Test

18:40  Home

Warm up

2 minutes: snatch on the minute1 minute: rest2 minutes: snatch on the minute
Heavy 4x5,6,6,5 (444)


Then 
Light 20,15,10,5 (100)

Stretch

Fencing Practice

18:45 Fencing

Warm up

Skipping 10 minutes

Footwork

Bouts.

1. C. 12-15
2. C. 15-2
3. C. 10-5
4. B. 15-13
5. C. 15-11
6. C. 15-7

KB Snatch Test

14:30 Home

Warm up

2H KB Clean and Press 5

Pullups 5

2H KB FS 5

Sing 50

Farmer walk 6

Stretch

Easy day. Getting over Autumn sniffles.

KB Snatch Test

18:45 Home

Warm up

TGU 1/1

Swings 10x13
Pushup 10,9...2,1

Ab wheel 2x5

Stretch

KB Snatch Test

17:45  Home

Warm up

2 minutes: snatch on the minute1 minute: rest2 minutes: snatch on the minute
Heavy 4x5/5 (40)


Then 
Medium 4x10,9,8,7 (68)
Stretch

Fencing Practice

18:45 Fencing

Warm up

Footwork

Bouts

1. C. 15-5
2. C. 15-6
3. B. 7-15
4. C. 9-15
5. C. 15-5
4. B. 14-15

KB Snatch Test

09:30 Home

Warm up

2H KB Clean and Press 4x1,2,3 (24)

Pullups 3x5

2H KB FS 3x3

Farmer walk 10

Stretch

Run

08:30 Home

Run 4.5k

Stretch

KB Snatch Test

19:30 Home

Warm up

Swings 10x12
Pushup 10,9...2,1

Stretch

KB Snatch Test

16:15  Home

Warm up

2 minutes: snatch on the minute
1 minute: rest
2 minutes: snatch on the minute

Heavy 4x4/4 (32)

Then 

Medium 4x8/8 (64)

Stretch

Fencing Practice

18:40 Fencing

Warm up

Footwork

Bouts.

1. C. 15-9
2. C. 15-6
3. C. 15-3
4. C. 15-5
5. B. 15-5

KB Snatch Test

10:00 Home

Warm up

2 H C&P 3x1,2,3

Snatches 5,10, 15,5,10,5 (100)

Stretch

KB Snatch Test

08:30 Home

Warm up

Swings 10x10
Pushup 10,9...2,1

Stretch

KB Snatch Test

08;30 Home

Warm up

Mobility work.

Run

08;30 Home

Run

Really bad back spasm

KB Snatch Test

11:45  Home

Warm up

C&P 1, 3x 1,2 (10)
Two-arm swings x 15 reps x 10 minutes 24kg
Stretch

KB Snatch Test

16:00 Home

Warm up

2H KB Clean and Press 5x1,2,3 (30)

Pullups 3x5

2H KB FS 3x4

Farmer walk 10

Stretch

Run

12:00 Home

Run 4.5k

Stretch

KB Snatch Test

12:00 Home

Run 4.5k

Stretch

KB Snatch Test

08:30  Home

Warm up

C&P 3x 1,2 (9)
Two-arm swings x 14 reps x 10 minutes 24kg


Stretch

KB Snatch Test

19:45  Home

Warm up

2 minutes: snatch on the minute
1 minute: rest
2 minutes: snatch on the minute

Heavy 4x4/4 (32)

Then 

Medium 4x8/8 (64)

Stretch

Fencing Practice

18:50 Fencing

Warm up

Footwork

Bouts

1. C. 15-11
2. C. 15-5
3. C. 5-1, 5-3
4. C. 5-0, 5-1
5. C. 15-4
6. C. 15-5
7. C. 15-6
8. B. 15-14

Run

08:30 Home

Short run

KB Snatch Test

16:00 Home

Warm up

2H KB Clean and Press 4x1,2,3 (24)

Pullups 4,4,2

2H KB FS 3x4

Farmer walk 10

Stretch

Run

08:30 Home

Run 4.5k

Stretch

Lunge pad 10 minutes.

KB Snatch Test

!9:00 Home

Warm up

C&P 5x1+1

Two-arm swings x 13 reps x 10 minutes 24kg

Yoga - sun salvation 10 minutes

KB Snatch Test

18:30 Home

Warm up

Get-up: 20kg x 1+1x 2
Single leg deadlift 20 kg x 5+5 x 2

2 minutes: snatch on the minute
1 minute: rest
2 minutes: snatch on the minute

Heavy 3/3, 3/3, 4/4, 4/4 (28)

Test weight 10/10, 10/10, 5/5 2'32"

Stretch

Fencing Practice

18:50 Fencing

Warm up

Footwork

Bouts

1. C. 10-5
2. C. 15-5
3. C. 15-5
4. C. 15-4
5. C. 15-11
6. C. 15-4

Run

08:30 Home

Run

Pushup 25

Stretch,

Run with the family.

KB Snatch Test

16:30 Home

Warm up

2H KB Clean and Press 3x1,2,3 (18)

Pullups 5,4,3

2H KB FS 3,4,3

2H KB Swings 3x10

Stretch

KB Snatch Test

20:00 Home

Warm up

KB Clean and press 2,1 x3
Swings 3x25

Stretch

KB Snatch Test

18:30 Home

Warm up

2 minutes: snatch on the minute
1 minute: rest
2 minutes: snatch on the minute

Heavy 3/3 (24)

Test weight 5/5, 10/10, 10/10  (10)

Perfect Push ups 10

Stretch

Fencing Practice

18:50 Fencing

Warm up

Footwork

Bouts

1. B. 9-15
2. B. 5-15
3. C. 15-4
4. C. 15-6
5. B. 13-15

KB Snatch Test

08:50  Home

Fencing footwork 15 minutes
Warm up

Get-up: 16kg x 2+2 x 2
Single leg deadlift 16,20 kg x 5+5 x 2

Two-arm swings x 12 reps x 10 minutes 24kg

Stretch

Fencing Practice

18:50 Fencing

Warm up

Foot works.

Bouts

1. C. 15-3
2. b. 15-8
3. B. 11-15
4. B. 1-5
5. B. 5-2
6. B. 1-5

I coached for the first 45 minutes.

KB Snatch Test

18:30 Home

Warm up

2 minutes: snatch on the minute
1 minute: rest
2 minutes: snatch on the minute

Heavy 3/3 (24

Test weight 5/5 (10)

Light 15/15,10/10 (50)

Stretch

Snatch protocol from here: http://www.strongfirst.com/how-to-make-your-snatch-test-easier/

KB Snatch Test

18:40 Home

Warm up

2H KB Clean and Press 3x1,2,3 (18)

Pullups 5,4,3

2H KB FS 3,4,3

2H KB Swings 3x10

Farmer walk 10

Stretch

KB Snatch Test

15:20 Home


Warm up

Get-up: 16kg x 2+2 x 2 setsSngle leg deadlift 16,20 kg x 5+5 x 2 sets

Two-arm swings x 12 reps x 10 minutes 24kg

Stretch

KB Snatch Test

12:00 Home

Warm up

2H KB Clean and Press 5x1,2 (15)

Pullups 3x3

2H KB FS 3x3

2H KB Swings 3x10

Farmer walk 10

Stretch

KB Snatch Test

17:15 Home

Warm up

TGU 1+1

Snatch 15x5+5 on the minute (last 3 minutes were 4+4) 144

2 Circuits

Swings 20
Press 1
GS 2
1H Swing 10+10

Stretch

KB Snatch Test

20:45 Home

Warm up

Double KB work 2 circuits

Swings 10
Cleans 5
Press 5
Front Squat 5

Stretch

KB Snatch Test

14:00 Home

Warm up

Get-up: 12kg x 2+2 x 2 sets
Sngle leg deadlift 16kg x 5+5 x 2 sets

Two-arm swings x 11 reps x 10 minutes 24kg

KB Snatch Test

07:15 Home

Warm up

Double KB work 2 circuits

Swings 10
Cleans 5
Press 5
Front Squat 5

Stretch

KB Snatch Test

17:00 Home

Warm up

Snatch 16x4+4 on the minute

2 Circuits

Swings 20
Clean and press 5+5
Front Squat 5+5

Stretch

KB Snatch Test

20:15 Ireland

Warm up

• Swing x 10+10 one arm

• Clean and press x 5+5

• Swing x 20 alternating

• Clean and front squat x 5+5

• Swing x 5+5 one arm

• Snatch x 5+5

• Swing x 20 two arm

• Rest 15-30 seconds between exercises

2 circuits

Stretch

Light weight.

KB Snatch Test

18:15 Home

Warm up

• Swing x 15 two arm

• Clean and press x 5+5

• Swing x 5+5 one arm

• Clean and front squat x 5+5

• Swing x 20 alternating or 10+10 one arm

• Swing x 15 two arm

• Snatch x 5+5

• Swing x 5+5 one arm

• Rest 15-30 seconds between exercises

• Rest 2-3 minutes between circuit

Stretch

Fencing Practice

18:50 Fencing

Warm up

Footwork

Bouts

1. B. 7-15
2. B. 11-15
3. B. 13-15
4. B. 11-15
5. C. 10-2

KB Snatch Test

08:00 Home

Warm up

Get-up x 16kg x 1+1 x 3 sets

Snatch 12Kg fro 15 minutes 20+20, 20+20, 15+15, 15+15

Stretch

KB Snatch Test

19:15 Home

Warmup

Get-up: 12kg x 2+2 x 2 sets
iSngle leg deadlift 16kg x 5+5 x 2 sets

Two-arm swings x 10 reps x 10 minutes 24kg

Perform reps at the top of each minute—rest till next minute
Add a rep each week until you reach 20 reps per minute

Looking to pass the KB Snatch test 100 reps in 5 minutes. I'm going to follow this program but will probably need to reduce this to 4 session per week.

http://www.strongfirst.com/strongfirst-sfg-kettlebell-certification-prep-guide/

PMM

08:45 Home

Run 20 minutes

Ab wheel 3x5
Skipping 3x2minutes

Stretch

PMM

16:30 Home

Warm up

Swings 10x10
Pushups 10,9...2,1

Stretch

PMM

09:30 Home

Mobility work

PMM

17:30 Home

Warm up

Swings 10x10
Push ups 10,9...2,1

Stretch

First workout after I tweaked my back

PMM

08:30

Warm up

Snatches 35

Hurt back and abandoned.

PMM

19:30 Home

Warm up

Swings (1H) 10x10 5 minutes
Press 3x1
Ab wheel 3x5
Suit case carry 5

Stretch

PMM

18:20 Home

Warm up

Snatches 4 sets of 5,10 (120) 5 are heavy

Pullups 3x5

Skipping 3x2"

Stretch

PMM

11:30 Ireland

Warm up (dragon)

Swings 1H 3x20
Press 3x5
GS 3x5

Ab work
TGU 1

Stretch

PMM

19:00 Gome

Warm up

Swings 1H 10,9...2,1
Pushups 10,9...2,1

Stretch

PMM

15:00 Home

Badminton 20 minutes

Hill sprints 4

Stretch

PMM

19:45

Warm up

KB snatch 100 in 10 minutes (10x5 each side)

Pullups 3x5

Stretch.

PMM

18:45 Home

Warm up

Swings 10x10
Press 1,2,1,2,1

Stretch and ab wheel

PMM

14:45

Warm up

KB snatch 100 in 10 minutes (10x5 each side)

Pullups 3x5

Stretch.

PMM

19:15 Home

Dragon mobility drill

PMM

19:10 Home

Warmup

Snatches 8x5
Swings 6x10
Press 5x1
Ab wheel 2x5

Stretch

PMM

19:15 Home

Dragon mobility drill

Snatch Test

08:30 Home

Run 3k

Snatch 100 in 4'45"
Pushup 10

Stretch

PMM

08:00 Home

Hill sprints 6

Swinhs 10x10

Stretch

PMM

18:45 Home

Warm up

Swings 10x10
Pullups 5,4,3,2,1

Stretch and hanging leg raises

Upped KB weight.

PMM

18:30 Home

Warm up

Swings 10x10
Presses 5,3,5,3,5

Stretch and ab wheel

PMM

12:45 Home

Warm up

Swings 10x10
Presses 5x3

Stretch and ab wheel

Hotel Workout

17:00 Hotel

Thread mill 15 minutes

Press 10,5,6
Pulldowns 10,5,8
DB FS 10,5,8
DB swings 20
Situps 15

Stretch in between

On a business trip. Been a bust lift but I was happy I could squeeze this workout in.

PMM

12:30

Ruck with KB

10 snatches per arm
Jog down hill
10 pushups
Run up hill

6 times

Ruck home with kb

Stretch

PMM

18:45 Home

Warm up

Swings 10x10
GS 5,4,3,2,1

Stretch and ab wheel

Fencing Practice

19:00 Fencing

Warm up

Bouts

1. C. 15-4
2. C. 15-3
3. B. 15-7
$. C. 14-15

PMM

18:45 Home

Warm up

Swings 10x10
Presses 5x3

Stretch and ab wheel

PMM

08:30

Ruck with KB

10 snatches per arm
Jog down hill
10 pushups
Run up hill

6 times

Ruck home with kb

Stretch

Fencing Practice

19:00 Fencing

Warmup

Footwork

Lesson

Bouts.

1. A, 12-15
2. B. 9-15
3. C. 15-5
4. A. 6-10

Fencing Practice

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 12-15
2. B. 12-15
3. B. 15-12
4. B. 9-15

PMM

19:30 Home

Warm up

Swings 10x10
Pullups 5,4,3,2,1

Stretch and ab wheel

PMM

19:30 Home

TGU from the top 5

Stretch

PMM

13:00 Home

Warm up

Swings 10x10
Presses 5,3,5,3,5

Stretch and ab wheel

PMM

12:45 Home

Hill sprints 5

Stretch

PMM

19:30 Home

TGU from the top 5

Stretch

PMM

19:30 Home

Warm up

Swings 10x10
Presses 3,2,1,3,2

Stretch and ab wheel

Fencing Practice

19:10 Fencing

Warm up

Footwork

Lesson

Bouts

1. B. 15-8
2. C 15-5
3. A 8-15
4. A. 9-15

PMM

08:30 Home

Warm up

Swings 10x10

Stretch

PMM

08:30 Home

Hill sprints 5

PMM

19:15 Home

Dragon mobility drill

PMM

19:30 Home

Warm up

Swings 10x10
Presses 10x1

Stretch

Fencing Practice

19:00 Fencing

Warmup

Footwork

Bouts

1. B. 8-15
2. A. 9-15
3. B. 7-15

Lesson

PMM

13:00 Home

Warmup

Snatches 5 each hand on the minute for 15 minutes (150)

Stretch

PMM

16:30 Home

Hill sprints 5

Hip rehab

Stretch

PMM

18:30

Dragon Mobility Drill

PMM

19:15  Home

Warm up

TGU (from the top) 5

Dragon mobility drill

Stretch

PMM

19:30 Home

Warm up

Pushups 10,9...2,1
Swings 1,2...9,10

Ab wheel 2x8

Pullups 3x5

Stretch

PMM

16:00 Home

Warm up

Swings 10x10
with
TGU (from the top) 5 (heaver KB for last two)

Hip rehab

Stretch

PMM

12:00 Home

Warm up

Hill sprints 5

Dragon mobility drill

PMM

13:00 Farm

Warm up

Swings 500

Stretch

PMM

14:00 Home

warm up

Snatches 10x10
FS 5,4,3,2,1
Press 3x10

Stretch

PMM

08:15 Home

Hill sprints 4

PMM

08:30 Home

Warm up

TGU (from the top) 5

Glute drills

Stretch

PMM

10:30 Home

Warm up

Swings 1H 10x10
Pushups 5x10

Ab wheel rollout 2x8

Stretch

PMM

18:30 Home

Warm up

Swings 1H 10x10
Pullups 5,4,3,2,1

Stretch

Fencing Practice

19:00 Fencing

Warm up

Footwork

Bouts

1. C 15-7
2. C. 15-11
3. C. 15-3
4. C. 15-5
5. C. 10-3

PMM

12:30 Home

Warm up

Swings 10x10

Stretch