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Old 04-29-2015, 12:14 AM   #55
Alex Burden
Member Alex Burden is offline
 
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Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,788
Re: Its me and it's her (the wife)

All alone today no wife as she had to go into work early today.

So I took advantage of this today

Warm up - 10 rounds
C2 rower - 15 calories
2 lengths of gym
5 wall balls 20lbs

Good warm up and had a sweat on after I was done. No stress in it but just kept moving. On the rower I made sure the 15 calories did not take longer than 45 seconds to complete and I rested on the short run.

Then onto
WOD 1 - 10,9,8,7,6,5,4,3,2,1 reps
KB swings
Wall balls
Front squats

WOD 2 - 10 rounds
3 reps - power snatches
3 rope climbs @ 15 feet
3 ring dips

Onto - technique
Power snatches in sets of 4-5 reps, no counting just did them for around 30min. Quality not quantity.

OHS - sets of 8 reps for 10 sets

Finally
EMOM for 10 minutes- jog 4 lengths of the gym every minute as a warm down and the remaining time stretch something very lightly.

Final part warm down was 40 lengths of the gym none stop at a nice pace to clean the lungs and loosen up the body a little. no rush.

Stretch and mobility for 20min at the end

In total 2 hours at the gym today...
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