Fridays training

Wow what i am done this Friday =(
Slept to 10 a`clock this morning, that wasnt good.

I have drop t like 4kg (9ib) this tree weeks so i am happy for that but the training was lie i was running in glue today.

It was Swing day today and i set my Gymboss at 25/35 (swing/rest) and did that for 10minutes (i should have done it for 30minutes but i felt like i dropped my for in the end so 10 was it)

But i started with some stretching and mobility work, i use my TRX a lot for my warm up its a good tool =)
Then some naked TGU in a very slow and controlled manner to fell were i have do adjust my body and do so.
after that the Swing
Warm up 16kg 10/10
20kg 10/10*2
And the the 10minutes

After that some light Snatching
24kg 4/4/4/3/3

And some Windmill stretch 5/5

Now it a big cup of coffee =)