First Gymboss Workout

Warm Up: Slingshot: 20kg 1x10
Swings: 20kg x 2

Double 32kg: Clean & Squat x 5 reps; Swings x 5 reps x 1 set

Single 32kg: Cleans/Rack-Squat; 5/5 x 2

W/Gymboss Timer:
2H Swing :15 work/:30 rest x 10 rnd. (*10 reps, per 15 sec.)
2H Swing :15/:15 x 10 rnd. *Lost 3 reps to fatigue

Overhead Walk/Rack Walk/Farmers Walk for 1 min. (:14 sec. overhead)

T.G.U.

Still sore from yesterdays workout, and wrestling last night.

16kg x 3 x 1

20kg x 2 x 1

24kg x 1 x 1

Double Floor Press: 32kg x 3 reps

28kg x 1 x 1 *felt good; could probably do 1 rep w/32kg...

New Workout

Workout is by: Sara Cheatham-Sr.RKC

Used 20kg:

1x5-clean R
1x20-two hand swing
1x5-clean L
1x20-two hand swing

1x5-clean/squat R
1x20-swing
1x5-clean/squat L
1x20-swing

1x5-clean/squat/press R
1x20-swing
1x5-clean/squat/press L
1x20 swing

1x5-clean/squat/press/hi pull R
1x20-swing
1x5-clean/squat/press/hi pull L
1x20-swing

Farmers Walk: :40 sec
Shruggs
Windmill: 16kg x 2 x 3
*Very tough; but recovered quickly.