Melanie: Tuesday

With 25# kettlebell:
4 x 25 swings
4 x 10 snatch each arm
4 x 10 goblet squats
4 x 10 situps

Sam week

Gotta get used to posting again

Two barbell workouts:

1. Squat 3x5@265
    Press 3x5@155


Bench 3x5@250
Chins 2x4

Some other SB stuff throughout the week - carries, etc.
Springs 4x40

Today (Monday)

Freeflow KB - about 10 min @30#
KB swings - Breathing ladder to 10 and back

Melanie Saturday and Group WOW

Saturday

10 rounds of this complex with 65#:
Deadlift
Bent over row
Clean
Press
Front Squat
Press

Walk back and forth across backyard 65# overhead x 3

Run 1 mile

Sunday at Jason's

75% max thrusters max reps in 1 minute (I used just the bar, 19 reps)

15 plate burpees (I used 10#)
Overhead carry with plate to end of driveway and back (.4 mile)
15 power snatch (I used training bar)
Run to cul de sac and back
15 overhead squat (training bar)
Overhead carry with plate driveway and back
15 overhead squat
Run to cul de sac and back
15 power snatch
Overhead carry with plate driveway and back
15 plate burpees

Sam restart

OK, we've done three Sunday workouts:

Sunday 1 All sandbag
I did 50#

Driveway clean and throw, down and back.

Complex:
Cyclone left
Cyclone right
Clean
Squat
Press
OHS
Slam

3 sets of 5 circuits

Driveway Carries:
Overhead
Front
Overhead
Front

Underhanded throw and catch with partner
3x10

Shoulder and sprint
3xdriveways

Sunday 2

Circuit
KB swing x10 (I used 97#)
Pushups x20
SB (Sandbell) shoulder and reverse lunge 5/side
Sledghammer 5/side

Sunday 3: Today!

1. "Randy"
Power snatch 75@75# for time
I did sets of 10 (5 on the last set) - 9:42

2. Tumbling
5 forward rolls
5 Left shoulder rolls
5 right shoulder rolls
3 left cartwheels
3 right carwheels
Bear crawl 10 meters

SB driveway carries (50#)
OH carry
Front carry

Tag team SB shoulder sprints x3

Lateral plank walk - 10 meters and back


I also started lifting again last week

WO1
Bench 3x5@235
KB row 2x10/side @62

WO2
Squat 3x5@255
Press 3x5@145
Chins 3x3