050713

GPP

3x max chin-ups
3x max press

30+minutes low intensity jogging
30+minutes jump rope/row/bike

This is low intensity, high volume work. Work towards a long duration (90 minutes would be great) of low intensity. Scale as time allows.

Kettlebell Sport

Sport level snatch
3x max pullups

30+minutes low intensity jogging
30+minutes jump rope/row/bike

This is low intensity, high volume work. Work towards a long duration (90 minutes would be great) of low intensity. Scale as time allows

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3 comments

  1. Sport Level 7 snatch with a 20kg bell. Did 4 rounds.

    Pull-Ups (dead hang)- 7, 7, 6

    Rand for 40 minutes. no time for extra. off to work.

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