Well yesterday was rest day and well deserved
Today it was back to business and the wife was on her game today
So the warm up was:
1 min C2 row while the other did KB swings, rotate after 1 minute and continue this for 10 sets. (1 set = 1min row and 1 min KB)
Took it easy to start with and low KB weight, increasing when we wanted too. Hit on average 25-30 KB per minute.
Then we moved over to some simple dumbbell rows on a raised bench, laying flat on the bench so that you are not able to kipp 8-10reps for 5 sets. After every set we did Box jump over with a burpee 24/18inch for 10 reps for5 sets.
Then over to some light WBs and T2B - 5 reps for 5 sets
Then to shoulder press from behind the neck, 8-10 reps for 5 sets and then over to push press for 8-10 reps for 5 sets and to finish it off 8 sets of push jerk 5 reps per set.
Stretch and warm down after that...
Was a good day that got the pulse going and no major weights. With 15.4 knocking on my door tomorrow morning I did not want to hit my max in anything.
The wife was on the ball today and gave me a good run for my money
She's a cracker and knows when to try and wind me up and try to get into my brain to win... never works but I don't tell her that...