5/9-5/13 Logs

Monday 5/9

Dynamic Warm Up Circuit 3x
Plyometric Pushups
1 Leg Squats from box
Medicine Ball
2 point stability

Kettlebell Double Clean and Press: sets alternated with 5 Chin Ups
20Kgs 2x5
24 Kgs 2x5
28 Kgs 1x3

Incline Bench Press:  Sets alternated with suspension strap inverted rows
135 Lbs 3x8

Kettlebell double floor press: Sets alternated with suspension strap inverted rows
24 kgs  3x8

Conditioning
20 seconds on 10 seconds off.  12 minutes total
Boxing combinations on the heavy Bag
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Tuesday 5/10 - Conditioning Day
One Are Swings
28 Kg  - 10L/10R per minute for 10 minutes -- 200 Swings
9 Sprints
3 with 40lb vest
3 high knees with 40lb vest
3 no vest and downhill
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Wednesday 5/11
AM - Kettlebell Press Ladder each arm:
12kg x5 - 16kg x5 - 20kg x5 - 24kg x5
16kg x5 - 20kg x5 - 24kg x5 - 28kg x3
20kg x5 - 24kg x5 - 28kg x3 - 32kg x3

PM:
Kettlebell Double Clean and Squat alternated with inverted rows:
5 rounds of the following
(DCL+SQ 16kgs x10 -- Inverted row x10 -- DCL+SQ 24 kgs x 5 -- Inverted row x 10)

1 set DCL+SQ 28Kgs x3

Hand Stand Push Ups - 3x3
Pull Ups - 5x5

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Friday 5/13

5 rounds of the following circuit
Deadlift -- Heavy KB Double Clean and Press -- Inverted rows -- Light Double Kettlebell Clean and Press

Deadlift: 135x3, 225x3, 315x3, 365x1, 385x1
The heavy press was with 28 kgs and 3 reps
Inverted rows were 10 bodyweight only
The light press was 16 kgs and 10 reps

Pullups 5x5
Hand Stand Pushups - 5x3