Sandbag shouldering @45kg x3e.s, 55kg x1 e.s, 65kg x1 e.s, 81kg x1

leg blast x6 rounds, 1min30 rope skip active recovery

snatch @16kg x10min @20rpm



Sandbag shouldering @54kg x50/20. Was not sure about my starting weight, it turned OK.

J. Leg blast x3 rounds in 6 min. OMG, I can only hope this gets easier with time…



EDT 15min chins @18,8kg x32/ push ups @21kg x32

Setting up for each set of  loaded chin ups and push ups take a bit of time, so I think I am going to have to do 20min sessions to be able to increase the reps.

ab wheel

run 20min. I have been training density method with reverse lunges for 4 weeks, so it was time to take a week off it, and running felt good.


warm up: rope skip x50, swing @24kg x20, Spins @17kg x5e.s x3rounds

EDT 15min rev. lunge sandbag @50kg x53 e.s. Again, huge PR over 20% since Monday. I did¬†14 sets, so that was 14 shoulderings as well. I can’t really imagine how hard this is going to become when I get over the 60kg mark…

Hip thrust @74kg x15

RDL @68kg x20

Even thrown in some calf raises and curls. Somehow curls hit my arms way way more than chin ups. Bring back direct work!


chins @18,8kg x1x20

push ups @18,8kg x1x20

Bulgarian bag spins @17kg pyramid 1-6-1 (x36 e.s)

EDT 15min rev. lunge with sandbag @50kg: x39 e.s

OH squat @2x16kg x5, 2x12kg x10

Hip thrust @69kg x15

swing @36kg x40 e.s

Indian clubs