Variety Day

Joint Mobility
Windmills 3x5 70lb kb
Turkish Get Ups 3x1 53lb kb
Deadlift 3x5 70lb
Squat 3x5 70lb

22,960 LBS

7:45 pm
82 sets of 8 snatches (one set every 30 seconds)
That's 656 snatches in 41 minutes
MAX V02 baby!!!!!!!!!!!!

Clean and Press

11:30 am
53lb KB
5 ladders to 4 reps.
Rest only between ladders.
Warmed up with some Turkish Get Ups

Heavy ROP

I know, it's backward but I've been sneaking in a workout between my busy schedule.
5x5 clean and press with 53lb. Only rest between ladders. Short rest between 4 and 5 rep rungs on last 2 ladders.
50 swings
then 5 sets of 10 swings.
...
Done

Evening Workout

Set the timer on 10 minutes and started snatching the 53lb KB.
20L 20R
10L 10R
10L 10R
5L 5R
5L 5R
Put down the KB. 100 Snatches @4:40 with no rest.
Rested 2 minutes
Swings:
10L 10R
10L 10R
10L 10R
Rest
10L 10R
10L 10R
Done! 100 Snatches 100 Swings in 9:40.
...
Sound easy? Try it.

Back in Town - Medium ROP

Did joint mobility and pushups in my hotel room for 2 days.
This morning back to clean and press ladders.
5 ladders to 3 reps with 70lb KB.
10 fast swings.
planning a few snatches for tonight with the 53lb.
Back to running next week after a layoff.
....
Oh yeah. I walked from the airport to my office with my luggage yesterday then rode my bike from the office to my house in the rain. That was my cardio. Riding a bike through traffic in the rain with a backpack and a full gymbag should be an Xgame sport.

Light ROP

Joint Mobility
Down Dogs
Cobra Stretches
Clean and Press Ladders 70lb
5 ladders 2 rungs
Snatches:
2 sets 10 reps each hand
1 set 5 reps each hand
1 set 10 reps each hand 53lb