S&S , Adding Single Arm Swings

Swings 20 kg KB
10+10+10R+10L+10+10+10+10R+10L+10 = 100
TGU 20kg KB x 10
Pull Ups 5
2 hours SUP surfing micro waves. New board was awesome, and felt great as result of S&S.

S & S

Swings 20 kg KB 10 x10 = 100 , 2 : 1 breathing ladder
TGU's with 20 kg KB 5r +5l = 10
20 kg feels good, going to  stick with it, till I reach 100 in 5 and 10 in 10 goal.

S & S with 2 : 1 Breathing Ladder

Swings with 24 kg KB
10 swings with 5 breaths x 10 = 100 swings and 50 breaths
TGU with 16 kg KB , 5x2 = 10
felt good, back a little tired so I stepped down in weight for TGU's.

S & S with Trey

Trey used the 16 kg KB, and I used the 20 kg KB. We did 10 swings on the minute x 10 minutes. We did TGU's with the I go , you go 2 reps a piece x 5. trey making good strides on learning the basics, and getting his new bionic hip to move.

S & S 16 kg KB

10 swings on the minute x 10 = 100 Swings
10 TGU'S
Felt good as back is little tweaky and wanting to test the waters.

some Work from " The Plan"

Yesterday
Press Ladders 16kg KB - 2,3,5 x 3 + 4 reps = 64 reps
Squat / Swing sets 24kg KB 2SQ / 10SW x 7 = 14 SQ & 70 SW
Press Ladders 16kg KB - 2,3 x 5 = 50 reps
This workout is very tough , almost puked. Total pump sweat fest. Loved It.
Today
TGU / Pull Ups TGU 1R+1L, 2 PU, TGU 1R+1L, 3PU, TGU 1R+1L, 5PU =
12 TGU & 20 PU
Double KB Swings 16 kg KB's 5 x 5
Another great workout

Snatch Density Training

Snatch 4r + 4l at top of the minute,times 16 minutes. 16kg KB , pulled this one of at work. Good practice, heart pumper.