Kettlebell time

Morning

Gardining for +/- 4h30 at my mom house...



Afternoon

WOD

4 X

15 Heavy swing ( 24 kg )
10 Row
5 Double KB Front squats
5 Single leg Deadlifts ( L/R )

REST 5 min

10 min Snatch test ( 16 kg )

140 reps

Long Run

morning

1h06 Long Run

+

Sentier des Trotteurs, secteur des Cascades Hiking with my girlfriend 6 KM

Hill Run

morning

4 X

Hill Run 40 to 45 sec
25 Air Squats

rest 2 min between

Armor

morning

Armor with 24kg X 2

2 KB Clean
1 KB Military Press
3 KB Front Squat

5 RND

Rest 5 min

10 pull ups
20 push ups

test run

morning

test run 5 km

time = 25min 41 sec

1st mile = 8 min 22
2nd = 8min43
3th = 8min35

Hiking

all day

+/- 15 km hiking in Gorge de Coaticook

with my girlfriend and her sister .

leg blast WOD

evening

200 step up alt (l/r )
100 squats
200 forward  lunges alt ( l/r )
100 2 hands KB swings ( 16 kg )

time = 26 min 12 sec

Ruck

evening

Ruck 40lbs for 1hr

1hr Run

morning

1hr long run

+/- 2h30 min shovelling and lawning

shovel

morning

1hr 30 min shovelling in the garden

PST

morning

9.6 km of cycling with my girlfrident

WOD PST

1.5 mile = 10min 44 sec
pull up = 10
push up = 30
sit up = 33

Climbing

 evening

2 hrs of climbing

shovel WOD

late afternoon

1hr of shovelling garden

Run only

late afternoon

52 min progressive run

Location : terre des jeunes
Body : sore in calf and hamstring
Nutrition : lot of BBQ in the last week

Bike

evening

hill climb on bicycle with my girlfriend ( la croix )

Body : sore in hamstring

One leg WOD

evening

21 - 15 - 9

Double single leg deadlift
Double rack position lunge

for fun !!!

Body : sore in hamstring area

Snatch TEST

Morning

Kettlebell snatch test 100 reps ( 16 kg )

TIME =  5 min 10 sec

Run only

Just before the rain

52 min Progressive  Run

Body : Sore in hamstring

Rucking

Evening

1 hr Rucking 20 lbs

New challenge

New month, New challenge !

3 GET UP FLOW

a arm bar, a turkish get up and a windmill !!!

Evening

100 one arm swing ( 10 \ 10 )

rest 3 min

5 X

10 alt clean & presses each arm

Body : ok
Nutrition : miam