Training Update...

Friday 9/22
Rest

Saturday
4.5 mile walk on the Montour Trail

Sunday
Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up with a press at each step on the way up x 1+1
24 kg Get-up with 3 windmill at the top x 1+1
24 kg Get-up with 3 1/2 kneeling bent presses x 1+1

Snatches - weight ladder
Strong Endurance protocol x 6 series
24 kg, 28 kg, 32 kg, 32 kg, 28 kg, 24 kg

stretch

120 total snatches and after the two series with the 32 I was about 2 seconds faster on the last two series with the 28 and 24 kg.