Week 23 Day 1.
Floor Bench Press
I think my max is 70lbs. I tried lifting 75lbs and got 2 in, but managed to fail on the third. I tried multiple times after a break but just couldn’t. The bar wouldn’t move, and I just laughed! It went nowhere!
The warmup was fun but I hated it. That’s an oxymoron if there ever was one. It ended up being 3 rounds. I brought a 12kg kettlebell with me:
ran 100 meters with the 12 kilo kettlebell. Much harder than you’d think it’d be.
10 kettle bell swings
run 100 meters
10 thrusters with the kettlebell.
Moses. I was so glad it was over when it was. My arms killed.
Week 23 Day 2.
10 thrusters (I used 45lbs)
10 knee to elbow (strict. Meaning: no swinging yourself into the position)
Week 23 Day 3.
15 med ball burpees
15 overhead lunge with the med ball
15 cleans with the med ball
Do this twice.
Then 8 rounds of:
swim strokesÂ (20 seconds on, 10 seconds off til the 8 rounds are complete)
Kettlebell get ups…. With 8 kilo kettlebell. (20 seconds on, 10 seconds off til the 8 rounds are complete)
The kettlebell get ups are hard on the abs! You have your kettlebell in your arms, with your arms fully extended. Keep them above your head. Do a sit up, keep the kettlebell up above your head. As you can imagine the first few I was grunting super hard to get my situp in. lol
Why is it that sometimes the warmup feel ss much more harder than the workout? lol
8 rounds every 2 mins
200m run (I think my fastest time was 40secs â€” the very last round)
10 tru pushups…keep your elbows back. I did them on my knees since they worked my triceps really hard and I felt like I couldn’t do them on my toes lol