Outdoor Workout

The weather was beautiful today, so Shamus and I went to 'The Fly', which is a park on the bank of the Mississippi, and had a great workout from 12:00 to 3:00.
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'Running the Bells': w/20, 24, 28 & 32kg

20kg Goblet Squat: 8 reps, sprint 50 yds and back; no rest, then...
24kg Goblet Squat: Same
28kg Goblet Squat: Same
32kg Goblet Squat: Same: x 1

20kg Swings: 5 reps *(no rest)
24kg Swings: 5 reps *
28kg Swings: 5 reps *
32kg Swings: 5 reps, then sprint 50 yds and back: x 1

Me: 50 yd F-Walk 20 & 28kg, switch hands, return: x 1
Shamus: same with 24 & 32kg's: x 1

Four Corners Circuit: 20, 24, 28 & 32kg. One after the other; no rest!
5 reps each station/bell (Square = 20 yds long; 10 yds across)
*Snatches w/24kg
*C&P w/28kg
*Snatches w/20kg
*C&P w/32kg: x 1

F-Walk: 25 yds w/24kg RH; F-Walk w/32kg LH to P.U. Bar x 5 pull ups
Return: w/32kg RH, to 24, then 24kg LH back to start point. X 2
O-Walk w/Pull Ups: Same template as above.

Four Corners: KB Jump Squats & Pull Ups: 20,24,28 & 32kg: 5 ea. At each bell/station: x 1

F-Walk up hill w/2-32kg; Sumo Squats x 5 reps at top; R-Walk down x 2
R-Walk up hill w/2-32kg; Goblet Squats x 5 reps at top; F-Walk down x 2
F-Walk up hill w/2-32kg; Goblet Squat (Shamus Front Squat) x 5; O-Walk down x 2

Fun stuff!!

Today's Workout

Shoulder mobility work (circles, with arms locked out overhead w/16kg)

Goblet Squats 1 x 5

20kg Double Front Squat: 10 x 8

Will do timed set of Push Press this evening with Shamus; and maybe some wrestling.

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Jo's first 'timed-set' workout: done 4-7-10. Snatch w/8kg

10 snatches right (30 seconds)
10 snatches left (30 seconds)
For 6 minutes

7 snatches right (30 seconds)
7 snatches left (30 seconds)
For the remaining 4 minutes (total of 184 snatches in 10 minute continuous work)

Any time left after snatches, I just kept the bell in rack position or hang position, until the next minute.
10 minute time set with 18# bell