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 it was time to try the Busy Dad Training workout again. How many one pump burpees can you do in 20 minutes? I was shooting for 150. And I got to . . . 148! So close! This is another one where I have improved each time I have tried it: 110, 125, 138, 143, and now 148. Next time we hit 150.

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!

Yesterday's workout was a staggered EMOM. I completed 5 rounds, so 20 minutes total. Minute 1: 5 one arm swings R 5 presses R 5 rack squats R Minute 2: 5 one arm swings L 5 presses L 5 rack squats L Minute 3: 10 two handed swings Minute 4: 10 two handed swings I used a 16 kg bell for the one handed exercises and a 24 kg bell for the two handed swings. Not a bad workout. Next time I might try the 20 kg bell although that might make it difficult to get through all 5 rounds. I did some random work as a finisher including various carries, a bunch of bodyweight squats, and a few minutes of battle ropes.