Today was a good one! EMOM - 2 ROUNDS 1. 5 hang row & deadlift (each side) 2. 5 hang clean & press (each side) 3. 5 hang clean & squat (each side) CIRCUIT - 2 ROUNDS 1. hang row & deadlift (1 min. each side) 2. hang clean & press (1 min. each side) 3. hang clean & squat (1 min. each side) FINISHER 10 snatches each side I used a 20 kg bell for the EMOM and Circuits. Then I dropped it to the 16 kg bell for the finisher due to fatigue, and because I am still working on my snatch form.

This morning I attempted the snatch test. Can you complete 100 snatches (50 each arm) in 5 minutes or less? I used a 16 kg kettlebell. And I failed. It took me 5:47. I am good with this time though because that is hard as hell. The last time I attempted this feat it took me over 8 minutes, so that is what we call GAINS. I will try again soon. 💪

Monday morning workout was a burpee and jump rope descending pyramid. The goal is to go as fast as possible. This was a great workout because I was very short on time today. 10 burpees + 50 jumps 9 burpees + 50 jumps 8 burpees + 50 jumps . . . 1 burpee + 5 jumps. I completed this in 11:50. I think that is pretty good, especially considering that I may have repeated round 5 because I kind of lost track of where I was. Based on my notes it looks like I hadn't done this workout since February and my time back then was 13:30 so that is almost two minutes knocked off the time!

All I know is this: I haven’t ridden my bike in months. Went for a ride thinking I’d be toast. I was powering up hills better than ever! It’s the kettlebells- swings and deep squats! The best!!!

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