Triple Extending

token · 20-04-2012 4:03pm

Molly wrote: »

Spent ages stretching beforehand, found something that works good for my ankles, hurrah!

Don't hold out on us! what is it?

Edwardius · 20-04-2012 5:21pm

token wrote: »

Don't hold out on us! what is it?

https://www.youtube.com/watch?v=OAK2t5qPlrE

You'll feel a crack and immense pain but that's how you know it's working.

Molly · 20-04-2012 9:19pm

Day 5

Snatch Complex
6 reps each exercise; just one round.

Arnold Press from the bottom of a squat
5 x 3 x 10. Much easier on second and third set as i had a knee in my back :pac:

Snatch Balance
20 x 3
30 x 3
40 x 3
50 x 3
55 x 3
60 x 3
65 x 3
58 x 2 x 3 (missed one rep somewhere here)

Behind the neck shoulder press from a split position
20 x 5
30 x 5
35 x 5
45 x no
42.5 x 4
34 x 8
34 x 7

Back Squats
20 x 5
60 x 5
80 x 3
100 x 3
110 x 1
125 x 5
112.5 x 4 x 5

Dumbbell row
30 x 5
25 x 3 x 8

Good day. Got program slightly altered to account for nationals.

For token;

https://www.youtube.com/watch?v=aLj_VkfQzJI

I also do it with a bandwhere i stagger my stance, bend my back knee and transfer weight to my front leg, works quite well too.

Molly · 23-04-2012 8:16pm

Day 6
Snatch Complex for 1 round

Snatches from above the knee
20 x 2
30 x 2
40 x 2
45 x 2
50 x 2
55 x 2
46 x 3 x 2

Cleans from above the knee + power jerk
40 x 3
50 x 3
60 x 3
68 x 3
60 x 3 x 3

Front squats
20 x 5
40 x 5
60 x 5
80 x 5
100 x 5 (PB)

Jerk dips
120 x 5 x 3

Front squat
90 x 5

Ran out of time. Decent session. Very sore at the start so happy i got through things. PB on front squat for reps.

Molly · 25-04-2012 8:25pm

Not a lot of time today, a common theme lately

Messing around with sott's presses for a while

Drop Snatches
20 x 3
30 x 3
40 x 3
45 x 3
49 x 3
44 x 3 x 3

Snatches from above the knee
20 x 2
30 x 2
40 x 2
50 x 2
55 x 5
60 x 1 (failed second behind)
54 x 3 x 3

Defecit Trap bar deadlifts
+50 x 5
+90 x 5
+110 x 5
+90 x 2 x 5

Wanted to do one more set of deadlifts and had push presses to do. Will do the push presses friday

Molly · 28-04-2012 12:24am

Today

Snatch Complex Warm up

Hang Clean Above the knee & jerk
20 x 2
40 x 2
60 x 2
70 x 2
75 x 2
83 x 2
87 x 1.5 (failed 2nd jerk)
77 x 2
77 x 2

Front Squat
20 x 5
60 x 5
80 x 5
90 x 5
103 x 5 (PR)
90 x 5
90 x 5
90 x 5

RDLS
60 x 5
80 x 5
100 x 5
110 x 5
100 x 5
100 x 5
100 x 5

Lat pulldown
35 x 10
40 x 10
45 x 10

Reverse crunches
4 x 12

Molly · 02-05-2012 8:55pm

Snatch Complex
7 reps each exercise; just one round.

Arnold Press from the bottom of a squat
5 x 3 x 10.

Snatch Balance
20 x 3
30 x 3
40 x 3
50 x 3
55 x 3
60 x 3
65 x 3
60 x 2 x 3

Back Squats
20 x 5
60 x 5
80 x 3
100 x 3
110 x 1
120 x 1
130 x 3

(PR)
112.5 x 4 x 5

Behind the neck shoulder press from a split position
20 x 5
30 x 5
35 x 5
42.5 x 5
34 x 3 x 8

Dumbbell row
30 x 5
25 x 3 x 8

Arnold press are getting easier. Snatch balance weren't great today, back squats were annoying, 110 was heavy 120 heavier 130 x 5 just wasn't happening. Pressing was good and rows are annoying because i still can't bend my baby finger.

Molly · 16-05-2012 9:02pm

Snatch from above the knee
20Kg x 2
30Kg x 2
40Kg x 2
45Kg x 2
50Kg x 2
55Kg x 2
45Kg x 3 x 2

Clean & Power Jerk from above the knee
40kg x 3
50Kg x 3
60Kg x 3
65Kg x 3
60Kg x 2 x 3

Front Squats
20Kg x 5
60Kg x 5
80Kg x 5
100Kg x 5
80Kg x 3 x 5

Jerk Dips
120Kg x 5 x 3

Two weeks off, DOMS going to be bad! Snatches felt amazing though! Going to try knuckle down a bit on my training for a while but will be interupted by the euros and some potential work travel. Will do my best.

Molly · 19-05-2012 2:59pm

Today

Sotts' Press
Messed around with a few of them

Drop Snatch
20Kg x 3
30Kg x 3
40Kg x 2
45Kg x 2
50Kg x 2
55Kg x 2
45Kg x 3 x 2

Snatch fro above the knee
20Kg x 2
30Kg x 2
40Kg x 2
45Kg x 2
50Kg x 2
55Kg x 2
60Kg x 2
55Kg x 2 x 2

Trap bar deadlifts from a defecit
+40Kg x 5
+80Kg x 5
+110Kg x 5
+90 Kg x 3 x 5

Push Press
20 x 5
40 x 5
60 x 5
54 x 3 x 5

Decent session

Paudee · 20-05-2012 1:05am

I was 'training' today.. it went a little something like this

https://www.youtube.com/watch?v=oabcM9SOF-E

Paudee · 20-05-2012 1:11am

Eh, wtf is KStarr doing in a munster t-shirt!

Molly · 22-05-2012 9:36pm

Today

Hang clean and jerk
40 x 2
60 x 2
70 x 2
80 x 2
85 x 2
90 x no jerks
81 x 2
81 x 2

Front squats
60 x 5
80 x 5
90 x 5
103 x 5
90 x 5
80 x 5

Hang cleans were great. Jerks were really good until the ninety. I was really getting under them then messed up the max set. Front squats were hard. The fifth rep of 103 was almost a miss. But fought through it. Decent session. Will finish tomorrow

Molly · 28-05-2012 7:34pm

Must train more frequently

Finished off session 12

RDLS
60 x 5
80 x 5
100 x 5
120 x 5
110 x 3 x 5

Tricep cable extensions
35 x 12
40 x 12
45 x 12

Reverse crunches
4 x 12

Lat pull down
35 x 10
45 x 10
50 x 10

Did what had to be done.

Molly · 04-06-2012 2:53pm

Arnold presses in a squat
5kg x 3 x 10

Snatch balance
20kg x 5
30kg x 5
40kg x 5
50kg x 5
60kg x 5
65kg x 5
60kg x5
60kg x 5

Squats
20kg x 10
60kg x 5
80kg x 5
100kg x 3
110kg x 2
120kg x 5
110kg x 4 x 5

Behind the neck press from deep split
20kg x 5
30kg x 5
35kg x 5
42kg x 5
34kg x 2 x 8
34kg x 5

Good session, felt really loose. Got hand x rayed yesterday. Finger is not broken but still can't move it. Hurts when overhead as I can't grip the bar well. Have to get some work on it. 3 more sessions then holidays. After that will have to knuckle down.

Molly · 06-06-2012 10:54am

Snatch from Above the knee
20 x 4
30 x 2
40 x 2
50 x 2
55 x 1,f
45 x 2 x 2

Clean from Above the knee & Power Jerk
40 x 3
50 x 3
60 x 3
65 x 3 (last one pressed out)
60 x 2 x 3

Front Squats
60 x 5
80 x 5
90 x 5

Cable Tricep Extensions
35 , 40, 45 x 12

My legs do not want to work, walking is horrendous and stairs are out of the question.

Molly · 23-06-2012 3:17pm

Day 1 of new program

Arnold Press from a squat
5 x 10
7.5 x 10
7.5 x 10

Snatch
30 x 2
40 x 2
50 x 2
55 x 2
60 x 2
54 x 2
54 x 2
54 x 2

Snatch Balance
20 x 4
30 x 3
40 x 2
50 x 2
60 x 1
65 x 1
60 x 1
60 x 1
60 x f

Jerks from rack
20 x 4
30 x 3
40 x 3
50 x 3
60 x 3 x 3

Back Squats
20 x 5
60 x 5
80 x 3
100 x 3
110 x 2
120 x 2
130 x 2
112 x 3 (handwriting failure, 7 looked like a 2)
117 x 3
117 x 3
93 x 5
93 x 5

Snatches were okay for the first time snatching in ages. Right hip was twisting inwards forcing me onto my toe but saved it both times on 60. Jerk blocks would make jerking much easier as lowering the bar destroys me. Expecting bad doms.

Molly · 24-06-2012 6:35pm

Slow 2.7 mile run

Molly · 26-06-2012 8:49pm

THe doms. They were bad

Day 2 of program

Hang snatch from above the knee, then from below the knee
20
30
40
50
55
60 fail below the knee, slow getting under
60 fail below the knee, lost behind
54 x 3

Clean, front squat, jerk dip x 2, jerk
20
40
50
60
70
75
80
85

Clean pulls from 4 inch deficit
60 x 3
80 x 3
110 x 3 x 4

YTWL
(5,5,5,5) x 3

Great session, snatches from aove the knee felt great, below the knee felt awkward though. Lack of doing the movement before. Will get better. Clean complex was hard, 85 was supposed to not include a front squat. Jerks hurt the palma of my hand due to m finger being messed up. Pulls were awkward at first until I realised the bar needs to start a bit further away from you. Was banging y shins on the set of 60.

Molly · 30-06-2012 2:45pm

Day 3

Drop Snatch
20 x 6
30 x 4
40 x 4
45 x 3
49 x 4 x 3

Snatch from below the knee
20 x 4
30 x 3
40 x 2
45 x 2
50 x 1
55 x 1
60 x f
60 x 1
63 x 1
65 x 1
58 x 1, f
50 x 2 x 2

Power Jerk
20 x 6
40 x 3
50 x 2
60 x 2
65 x 2
60 x 3 x 2

Snatch Pulls from Deficit
40 x 6
60 x 4
70 x 3
77 x 3 x 6

Decent session, maxing tomorrow.

Molly · 01-07-2012 4:16pm

Snatch
up to 66kg, two fails at 70kg, first my knee touched, second was the same

Clean & jerk
up to 85kg, then missed jerk at 90kg, then made 92kg, just missed jerk at 97kg, and knee touched ground on 100kg.

Front Squats
up to 100 x 3, was really heavy. tried 110 for 3, the second rep was a huge grind so didn't attempt a third. 110 is a 2 rep pr.

Alright session, was quite hungover. Right hip needs a lot of work

Molly · 04-07-2012 10:32pm

Arnold Press in a squat
5kg x 10
7.5kg x 10
7.5kg x 20

Snatches
20 x 4
30 x 3
40 x 2
45 x 2
50 x 2
55 x 2
60 x 2
54 x 2 x 2

Snatch Balance
20 x 4
30 x 4
40 x 2
45 x 1
50 x 1
55 x 2
60 x f, 1
63 x 1
65 x 1
68 x 1

Jerks
20 x 4
40 x 3
60 x 3
68 x 3

Squats
20 x 5
70 x 4
100 x 2
110 x 2
120 x 2
135 x 3 PR
120 x 3 x 3
101 x 2 x 5

Arnold presses from squat are getting much easier, mainly due to my bottom position starting to improve a little. Snatches were fine to 60 but then my hip started acting up and knee started to touch the ground so didn't go higher, happened a little on the 54's as well. Snatch balances were good, jerks are a pain in the ass without blocks. Lowering jerks is awful. Squats were great. Was aiming for 135 as a 2rm. First rep was easy, second rep was easy enough so went for a third and although it was hard, it was manageable. That's the most weight I've ever squatted so pretty pleased with that.

Molly · 09-07-2012 8:58pm

Today

Snatch from above the knee, snatch from below the knee
20,30,40,50,55,60,54,54

Clean, Front Squat, 2 Jerk dips, Jerk
40, 60, 70, 80, 85, 90 f (on jerk)

Clean Pulls from 4 inch deficit
110 x 3 x 3

YTWLs
2kg x (5,5,5,5) x 3

Bleh hip feels like it's getting worse.

Paudee · 09-07-2012 10:51pm

*never trains again*

Congrats doode.

Molly · 13-07-2012 7:36pm

Snatch
30 x 2
40 x 2
50 x 2
40 from hip x 2 x 3
50 x 2
55 x 2
55 x 1
60 x 1
65 x 1
65 x f

Clean & Jerk
40 x 1
60 x 1
70 x 1
80 x 1
90 x 1
95 x 1
101 x no jerk (PR Clean)
103 x f,f

Front Squat
20 x 5
60 x 3
80 x 2
100 x 1
110 x 2

Got some work done on my hips and they feel much loser but snatches were just all wrong today. Going to stop going from the floor for a while. 101 clean was nice, was a little over excited and just hung out in the hole for a bit too long, but recovery was still pretty easy, easier than 95 actually. The Jerk was so incredibly close

103 were bad attempts. 110 was easier this week.

Molly · 19-07-2012 1:44am

Snatch Complex

2 rounds
7 Overhead Squats
7 Jumping Overhead Squats ( all the rest of the exercies were from lower box to higher box)
7 Drop Snatches
7 From hip
7 From above the knee
7 From below the knee

Drop Snatches
20 x 6
30 x 4
40 x 4
40 x 3
45 x 2
50 x 3
50 x 2

Snatch from below the knee
20 x 2
30 x 2
40 x 2
45 x 2
50 x 1
55 x 1
60 x f,1
65 x f

Power Jerk
20 x 4
40 x 2
60 x 2
55 x 4 x 2

Bottom position on snatch is getting much better, really focusing on speed under the bar on snatches at the moment as well. Power jerks were just light today. Was supposed to do snatch pulls from a deficit but ran out of time.

Molly · 20-07-2012 8:29pm

Arnold Press in a Squat
5, 7.5, 7.5 x 10

Snatch Complex same as last day

Snatch from the Hip
20 x 3
30 x 3
30 x 3
35 x 3
40 x 3 x 5

Snatch
40 x 2
40 x 2
40 x 2
45 x 2
50 x 2
45 x 3 x 2

Jerks
20 x 3
40 x 3
63 x 3 x 3

Back Squats
20 x 5
60 x 4
80 x 3
100 x 2
110 x 1
120 x 1
130 x 1
135 x 2
122 x 3 x 3
102 x 2 x 5

Snatches felt great today. Jerks were good too, hand is almost fully healed. Squats were heavy, lack of sleep and food over the past couple of days I guess. Happy with 135 for the day

Molly · 26-07-2012 7:22pm

Today
1 round of snatch complex

Snatch from hip, from above knee
20 x 2
30 x 2
40 x 2
45 x 1
50 x 1
45 x 3

Clean, Front Squat, 2 Jerk dips, 1 Jerk
30, 40, 50, 60, 70, 80

Clean Pulls from a defecit
70 x 3
100 x 3
110 x 4 x 3

YTWLS
1.5kg x (5,5,5,5) x 3

Awful session, was falling asleep at the desk in work, rushed to the gym, no time for a warm up so straight into things. Had to skip out on a round of the snatch complex earlier. Recovery from a 70kg clean felt hard so yeah, not a great day. Stuff got done though

Molly · 30-07-2012 8:41pm

Today

2 rounds of usual snatch complex

Drop Snatches
20 x 5
30 x 5
40 x 5
45 x 2
49 x 4 x 1

Power Jerks
20 x 4
30 x 2
40 x 2
50 x 2
60 x 2
65 x 2
73 x 1, f
60 x 4 x 2

Snatches from below the knee
20 x 2 x 2
30 x 2 x 2
40 x 2
45 x 1
50 x 1
55 x 1
60 x f, 1
54 x 3 x 1
45 x 2 x 2

Great session. Snatching is starting to feel good

Molly · 01-08-2012 7:09pm

Today
Maxing
Load of balls 57/95

Incredibly emo.

Molly · 07-08-2012 9:48pm

Arnold Press from a Squat
5,5,7.5 x 10

2 rounds of snatch complex

Snatches from the hip
30, 35, 40, 40, 45, 45, 45, 45 x 3

Snatches from the floor
30, 40, 45, 50, 55, 50 ,50 x 2

Back Squats
20 x 5
70 x 4
100 x 3
110 x 1
120 x 1
130 x 2

Ran out of time so had to cut some squats and jerks out. Had to play a soccer match after this so that was fun. On a plus, the snatches today were actually quite nice, bar wasn't looping so I was happy, seems to have clicked in my mind what i need to do.

Molly · 10-08-2012 10:48pm

Snatch Complex 1 round

Snatch from hip, Snatch from above the knee
20, 30 x 2
40, 45, 50, 55, 50, 50, 50

Clean, Front Squat, 2 Jerk Dips, Jerk
40, 50, 60, 70, 80, 90 (no front squat)

Clean pulls from defecit
110 x 2 x 3

YTWLs
2kg

Molly · 13-08-2012 7:41pm

2 rounds snatch complex

Drop snatches
20 x 6
30 x 5
40 x 3
45 x 3
50 x 4 x 3

Snatches from below the knee
20 x 3
30 x 3
40 x 2
45 x 1, 1
50 x 1
55 x 1
60 x f, 1
55 x 1, 1, 1, 1, 1, 1

Power jerks
20 x 4
40 x 2
50 x 2
60 x 2
67 x 2
60 x 3 x 2

Molly · 15-09-2012 4:26pm

Eugh, got really bad vertigo ended up in hospital with. Then went on holidays, and really busy with study so only back training today. In a 'globo gym' today.

Back Squats
20 x 2 x 5
60 x 5
80 x 5
100 x 3 x 3 felt heavy

Standing Tricep extensions
17.5kg x 3 x 10
20 x 3
22.5 x 3
25 x 3
22.5 x 3
20 x 3

Paudee · 07-10-2012 7:57pm

Are you still falling over?

Molly · 07-10-2012 8:06pm

No, have exams in December. My days currently look like so

Wake up at 5 or 6.
Study til I go to work
Come home
Study
Sleep

Serious craic.

Molly · 03-12-2012 7:40pm

Exam done.

Hang snatch from hip x 3 above the knee x 3
20, 30, 40

Snatch
45 x 1,1

Squats
20 x 5
40 x 5
60 x 2 x 5
60 x 10

Legs shaking like mofos on the 40kg hangs from above the knee. Flexibility seems okay so happy with that. Going to do to sets of 5 and more on the third set. Alternating back and front til I get some strength back. Legs now like jelly. Good to be back

Molly · 10-12-2012 7:48pm

Took me til Friday to get over teh DOMs. Then had work party and stuff

Today
Snatch stuff with the bar

Cleans from above the knee and jerks 30Kg x 3
Clean and Jerks
40Kg x 5
50Kg x 4
60Kg x 2

Clean & Front Squats
40 x 1 & 5
50 x 1 & 5
50 x 1 & 5
50 x 1 & 8

Recovering form 60Kg cleans were a little hard

Jerks were really good though.

Molly · 15-12-2012 6:30pm

Snatch Stuff
30kg x 3 from Hip, x 3 from ATK
40Kg x 3 from Hip, x 3 from ATK
45Kg x 2 x 2 from ATK
47Kg x 2 from ATK
50Kg x 2 from ATK

Back Squats
20Kg x 5
40KG x 5
60Kg x 2
65Kg x 2 x 5
65Kg x 10

Molly · 19-02-2013 11:03pm

No training due to moving country and laziness. Went back to the gym today. In a globo that's pretty okay, no where to do emo lifting though besides a $300 a month crossfit gym, moving house in a few months so will find somewhere else then. Just trying to get strength back at the moment so doing starting strength and will add in some conditioning/body weight stuff in a week or so.

Back Squats
Bar x 10
95lbs x 5
135lbs x 5,5,10

Bench Press
Bar x 15
95lbs x 3 x 5

Barbell Rows
65lbs x 5
95lbs x 3 x 5

After the first set of squats my legs were constantly shaking. The DOMs will be amazing. Squatting felt really great, stayed very upright so dunno what's going on there. Benching was all over the place. Will work on it. Rows were fine except my hamstrings were having a spaz attack the whole time.

Edwardius · 20-02-2013 10:23am

Molly wrote: »

$300 a month crossfit gym

:eek: you should feel privileged to have the opportunity to pay it to dear leader. That should get you bumped up to business class on the spaceship too. That there is value!

Molly · 05-03-2013 3:05am

Day 2

Squats
bar x 2 x 8
115lbs x 5
145lbs x 2 x 5
145lbs x 10

OHP
bar x 2 x 5
65lbs x 2 x 5
65lbs x 9

Deadlift
135lbs x 5
175lbs x 5

Deadlifting was hard

slippy bar and no chalk and quivering legs

Molly · 09-03-2013 10:51pm

Squats
Messing round with overhead squats for a while.
Bar x 10
95 x 5
135 x 5
155 x 2 x 5
155 x 10

Bench
bar x 2 x 5
100 x 2 x 5
100 x 10

Barbell row
bar x 2 x 5
100 x 2 x 5
100 x 8

Grip kind failed me on the last set of barbell rows

Molly · 15-03-2013 11:50pm

Day 4

Some OHS, tricep extenions, YTWLs

Squats
bar x 2 x 8
95lx 5
135 x 5
165 x 2 x 5
165 x 10

OHP
bar x 2 x 5
70 x 2 x 5
70 x 8

Deadlift
135lbs x 5
185lbs x 5

Had to use a relatively fat bar for everything.

Molly · 03-06-2013 10:56pm

Exam done, can hopefully get into regular 'training' for the first time in nearly a year.

Squats
Bar x 10
135lbs 5 x 5

Double Unders in 4 mins
186
Rest 2 mins
Tabatha push ups
11,10,9,6,4,4,3,3
Rest 2 mins
Tabatha sit ups
11,10,10,10,9,9,9,10

Molly · 10-06-2013 11:29pm

Still a little sore today...

Round 2

Pull ups 3,3,2
Dips 5 x 5 (with a band

)

Run 400m
20 shoulder to overhead (95lbs)
Run 200m
50 front squats 95lbs
Run 200m
20 shoulder to overhead (95lbs)
Run 400m
22:36 i think.

So strong and so fit :pac:

Molly · 14-06-2013 12:09am

Squats
Bar x lots
95 x 5
135 x 3
145

Easy

Supersetted with 2 pull ups

Got a little challenging

Push ups
5 x 5
Worked on screwing hands into the floor. It's very different

20Kg Kettlebell
21 Kettlebell swings 42 seconds
15 Kettlebell swings 29 seconds
9 Kettlebell swings 19 seconds

Molly · 14-06-2013 12:45pm

Push Press
95 x 5,5,5,3,3

Was meant to be 5 sets of 3 but I misread it so did two more sets anyway. Lowering is a pain in the ass.

Grace (30 Ground to OH)
4:50
Used 95lbs, had 10 done in a minute and then died

I think 3 minutes is my PR for this weight. Too lazy/busy to search.

Max box jump from stand still
got up to 39.5 inches, failed 42.5 which would have been an all time PR I think.

Molly · 17-06-2013 11:00pm

Seeing as i joined at the end of a strength cycle I thought i'd do it anyway just go give myself an idea of where I am right now. Lots of testing this week.

Dead hang pull ups
4

Clean & Jerk
65 from hip x 5
95 from hip x 3
95 from atk x 3
95 x 3
115 x 1
145 x 1
165 x 1
175 x fail jerk
175 x 1

500m row
1:45:5

Going to do more pull ups and push ups as these were always weaknesses for me so happy to have a starting point for pull ups

Missed one jerk because I went onto my forefoot in jerk like a clown. Nailed it next time. Clean recoveries were tough but expected as I'm a lot weaker than I was. Saw a video of the 175 clean when i missed the jerk and it was actually decent. Coaches eye is a nice little app. Would of been very happy with 80kg when I left the house so I was pleased with that result

Row was horrible. PR was 1:35:5 or 1:35:7 so not too displeased.

Molly · 19-06-2013 12:53am

Today

1) Max push ups - 22

2) Max snatch - 125

3) 400m run - 1:13

Right arm gave up on triceps, that's usual for me. Snatches were okay, slow getting into the hole. Pretty decent from hang, not great off the floor. Missed one at 125. Used a bar with the worst knurling in the world. I wonder are all rogue bars that bad. Run was embarassingly slow. I should be down around 1 minute at most. Fitness is so bad right now.

Molly · 25-06-2013 11:47pm

Bah, had a few soccer matches and injuries so haven't trained that much in the past week. Having piraformis problems so moving laterally is really difficult. Physiotherapy appointment on Thursday though.

Today

Lots of lower leg mobility stuff

4 rounds of
3 minutes on/1 minute off
5 thrusters 75lbs
7 kettlebell swings 45lbs
9 box jumps 24 inch

Round 1 2 full + 5 thrusters
Round 2 2 full
Round 3 1 full + 5 thrusters (had to go to 20 inch box)
Round 4 1 full + 5 thrusters + 5 swings

Good lord. It's 34 degrees here at the moment(a nice complaint to have). Every breath my mouth was on fire. I currently have zero engine

Triple Extending

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