From CFE
Jump Rope Barefoot 10 min., mixing in variables of DU’s, Cross Overs, single foot, running.
5 – 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.
Kettle Bell Snatch+Overhead Squat+Sotts press+Turkish get up:
3 sets of 3+3+3+3 ,
1.5pood/1 pood (I used 50# for everything but Sotts press, which I used 40# for)
Use a single kettle Bell, Unbroken on the right and left side. Set bell down between sets if needed.
Evening
Beach intervals w/47# sandbag
6 x 100m (approx)
- times: 0:22, 0:21, 0:21, 0:22, 0:21, 0:22
2 x 200m (approx)
- times: 0:46, 0:52
Notes
- Body: Slightly sore hams, otherwise doing well.
- Workout: Jump rope felt good, no real issues with right tibia. I also did wall walks to the floor for the first time, that was cool. KB complex was much harder than I anticipated. Shoulders felt smoked after. I was unable to go unbroken, as I couldn't Sotts press the 50# KB I was using, had to use a 40# for the Sotts presses. This was a very good shoulder workout.
- Run: Difficult. Placing the load on my shoulders caused me to bend at the hips, and reach my legs out in front of me, which seemed very inefficient. Good workout regardless.
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