Week 8, Day 6

Floor to Bridge TGU 32kg x 2/2

Cleans 32kg x 5/5

LSD – Walk/Jog, 44:17 total @ 139 Avg. HR (S)
Lap 1- 20:43
Lap 2- 23:33

It was raining during the session. Felt comfortable.

Week 8, Day 5

ROP (M)

Goblet Squat 24kg x 2 x 5

A CP 20kg x (1,2) x 6

B Kettlebell Snatch 16kg x 120/10:00mins
20/20 2mins on:2mins off x 3 sets

Surprisingly, this felt very easy. Didn’t raise a sweat nor was breathing hard. Felt comfortable. Last set got 22/22. If only the 24 felt this easy…

C Fighter Pullups x 4,4,3,2,1
5mins rest between sets

Week 8, Day 4

ROP (V)

Morning Weighted Recharge

Perform as a circuit, meaning one exercise after the other, with little or no rest.
All lifts are performed with a single 16kg kettlebell

Deadlift x 5 > Swings x 5 > Goblet Squat x 5 > One-leg Deadlift x 3/3 > Suitcase Deadlift x 3/3
Rest briefly
RKC Arm Bar > Floor Press > Half-kneeling Press > Turkish Get-up > Bent Press x 3 each side

Partial Pistols x 1 x 5/5

Week 8, Day 3

ROP (L)

Half Get-Up 24kg x 3/3
Goblet Squat 24kg x 2 x 5

A CP 20kg x (1) x 5

B Kettlebell Snatch 24kg x 40/12:20mins
5/5 on the minute x 4
High Pulls x 5/5 on the minute x 8


C Fighter Pullups x 4,3,3,2,1
5mins rest between sets

Week 8, Day 2

Fighter Pullups x 4,3,2,2,1

Week 8, Day 1

ROP (H)

Half Get-Up 32kg x 3/3
Goblet Squat 32kg x 3 x 3

A CP 20kg x (1,2,3) x 5


B Kettlebell Swing 32kg x 100/9:10mins

10/10 every 2mins x 5 sets



C Fighter Pullups x 4,3,2,1,1

5mins rest between sets

Week 7, Day 6

LSD – Walk/Jog, 87:55 total @ 142 Avg. HR (L)

Lap 1- 20:41
Lap 2- 22:17
Lap 3- 22:44
Lap 4- 22:13

Today was hard. Really had to slog it- probably shouldn’t have given had a really tough week, but it’s all good.