Not-So-Strong Conditioning Day 1

KB StrongSport Long Cycle
Sets of 5 per arm
24, 24, 24, 24, 24

Approx 18mins

Not-So-Strong Strength Day 1

w/u Bent Press
(1,2,3) x 20Kg

Front Squat
5x bar
5 x 30kg
5/3 x 40kg

Close Grip Bench Press
5 x bar
5 x 32.5kg
6 x 45kg
6/2 x 47.5kg

Pull-ups
5, 4, 3, 2, 1

Not-So-Strong Practice Day

w/u KB 16kg
Super D shoulder rotation
Arm Bar
Bent Arm Bar

KB Bent Press
16kg x 5
24kg x 1/2
32kg x 1/2
24kg x 2/2

Turkish Get-Up
24kg x 1/2

Half Get-Up
32kg x 1
40kg x 1

Not-So-Strong Conditioning Day 2

StrongSport Biathlon

KB OAJ 
Sets of 5 per arm
16, 24, 24, 24, 24

KB Clean 
Sets of 5 per arm
24, 24, 32, 24, 24

Approx 15mins

Not-So-Strong Strength Day 2

w/u Bent Press
3 x 20Kg

Front Squat
5x bar
4 x 30kg
3x 40kg
2 x 50kg
1 x 60kg

Close Grip Bench Press
5 x bar
5 x 32.5kg
6/2 x 45kg
6 x 47.5kg

Pull-ups
4, 4, 3, 2, 1

Not-So-Strong Conditioning Day 1

w/u KB Two Hands Anyhow
1 x 24+16kg

KB One Arm Long Cycle
Sets of 5 per arm
16, 24, 24, 24, 24

Approx 12mins

Not-So-Strong Strength Day 1

w/u Bent Press
3 x 20Kg

Front Squat
5x bar
4 x 30kg
3x 40kg
2 x 50kg
1 x 57.5kg

Close Grip Bench Press
5 x bar
5 x 32.5kg
6/3 x 45kg

Pull-ups
4, 3, 3, 2, 1

Not-So-Strong Practice Day

16kg KB:
3 x Super D shoulder rotation and return to floor
3 x Arm-Bar and return to floor
3 x Fighter Press and return to floor
Roll to Elbow and return to floor
Half Get-Up and return to floor 
High Bridge and return to floor 
Kneeling Windmill and return to floor
Full Get-Up
3 x Windmills

First complete all with left arm then complete with right arm, then

Turkish Get-Up 
16kg x 3+3
24kg x 1+1

Side Press
24kg x 3+3

Bent Press
24kg x 2+2
32kg x 1+1

Not-So-Strong Conditioning Day 2

w/u KB Bent Press
2+2 x 24kg

StrongSport Biathlon:
KB OAJ 10/10 in approx 90sec

Rest 5mins
KB Clean 10/10 in approx 60sec

One hand switch

Not-So-Strong Strength Day 2

Front Squat
5x bar
4 x 30kg
3x 40kg
2 x 50kg
1 x 55kg

Close Grip Bench Press
5 x bar
5 x 30kg
6 x 40kg
6/2 x 45kg

Pull-ups
4, 3, 2, 2, 1

Not-So-Strong Conditioning Day 1

w/u KB Bent Press
3+3 x 24kg

KB One Arm Long Cycle
2+2 on the minute x 10

Not-So-Strong Strength Day 1

w/u Bent Press
2 x 20kg

Front Squat
4 x bar
3 x 30kg
2 x 40kg
1 x 50kg

Close Grip Bench Press
5 x bar
5 x 30kg
6/2 x 40kg
6 x 45kg

Pull-ups
4, 3, 2, 1, 1

Goals

Caestus challenge: 100 OAJ @40kg
Strongsport: S-48 ranking 
Front Squat: 1x140kg
Deadlift: 1x220kg
Close Grip Bench Press: 1x120kg
Pull-ups: 1x16kg, 20xbw
Bent Press: 1x48kg
Turkish Get-Up: 1x48kg
CoC gripper: close, no set, 1x#3

Recharge Session

Two-Handed Swings 16kg x 10
Goblet Squats 16kg x 3

Performed as a single movement without putting down the KB

16kg KB, each side;
Super D shoulder rotations
Arm-Bar
Turkish Get-Up
Windmill
Bent Press

Then, each side;
5xSwings
3xHigh Pulls
2xSnatches