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