4:00 PM

Warmup

10 min KB play: keep the bell moving, don’t put it down. Get-ups, windmills, C&J, press, RTW, Figure 8s, circles, Russian sit-ups etc. 16 kg bell

Workout

1-10 breathing ladder of KB clean, squat, push-press (right)
10-1 breathing ladder of KB clean, squat, push-press (left)
(110 reps total)
12:44

Then:
10 Push-ups
50 Swings
Run 1.5 km
50 Swings
10 Push-ups
13:56

Then:
Run 1.5 km (barefoot)
8:26

Then:
3 x 10 Jump squat
4 x 5 Knees to elbows
2 x 5 Clapping push-ups

Notes

Funny how I didn’t realize that “KB Clean, squat, push-press” was basically clean and thruster until I started doing them. Fatiguing, but breathing was never an issue. The runs were both good, barefoot feels much better than boots, that’s for sure.

Food

• 2 eggs, ham, carrot, apricot, almonds
• Big salad, roast chicken, olive oil
• 1 piece dark chocolate
• Coffee
• Almonds
• Tea
• 1 piece sesame / nut / honey slice
• Roast lamb w roast veggies + olive oil
• 3 pieces dark chili chocolate
• Tea