So much has been happening lately, that I have not been able to find the energy or focus to train at the level I should to get ready for Minsk. So instead of stressing about it, I am taking it easy to stay afloat and hope to ride the wave.

Jk @16kg x3min e.s @16rpm, active recovery x2min (rope skip + deficit rev. lunges)
½Sn @16kg x3min e.s @16rpm, active recovery x2min (rope skip + deficit rev. lunges)
LCPP @16kg x3min e.s @10rpm, active recovery x2min (rope skip + deficit rev. lunges)
Swing @24kg x6min, active recovery x2min (rope skip + deficit rev. lunges)



warm up: rope skip, 1leg RDL, windmill @16-24kg

for time (9’40)
sandbag complex @45kg: shouldering + reverse get up x1 e.s *5 / behind back wrist curls @50kg x10 *5

LCPP x1 e.s up the rack: 16,20,22,24,26,28,30,32,36kg and jerk on last set @40kg

played with bent press, managed a very awkward rep @24kg

back press @150lbs x10

hollow, handstand


warm up: jump rope, deck squat, Hindu push up, TGU @22,26,30kg x1 e.s, 2H swing @30kg x20, Sumo DL @60kg x5 *2 (technique work)

3min @26kg / 2min rest
Jerk @14rpm
½ snatch @14rpm
LCPP @8rpm

swing @26kg x30 e.s
Glute bridge @60kg x30
Suspended row x20
Hollow, bridge

not the best energy this week, too many late nights. It’s going to be a slow progression @26kg… Then again, I am in no big rush 🙂


warm up: good mornings, TGU, BG bag spins, BNP, jump rope

4min work @24kg/ 3min jump rope
LCPP @12rpm
Snatch @16rpm
Jerk @16rpm
½ snatch @14rpm

EMM *10: Shouldering SB @45kg, carry, turn and drop x2

Glute bridge @70kg x25

farmers @2*40kg x100steps

Hollow, bridge


warm up: rope skip, sandbag shouldering 45kg, hollow

8min /3min
LCPP @20kg @12rpm
Sn @20kg @20rpm
Jk @20kg @20rpm – the last 2 minutes tempo was hard to keep but I did it!

finisher: glute bridge, reverse lunge from deficit, rows, hollow, bridge



warm up: jump rope, TGU @20kg, sandbag shouldering @45kg, hollow, glute bridge @100kg x10, DL @100kg x3

3min/1min rest
LCPP @24kg x10,14,10
Sn @24kg x20,22,20
Jk @24kg x16,20,16

ZSQ singles @60,70,80,90kg

SQ @60kg + bands x10

swing @30kg x1min30 e.s

hindu push ups, pallof press, bridge

squats with bands