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Training week August 6 to 26

Yes, my training week starts on Saturday.

Day Exercise Weights and reps timing / notes
Sat 6/8 Single Arm Inside Circle 6kg x 11 x 5/5 2min rest before next exercise
Single Arm Outside Circle 6kg x 11 x 5/5 2min rest before next exercise
Single Arm Shield Cast 6kg x 11 x 5/5
"FlowFX Heel Drop Complex"* 20kg x 3 x 4/4 start every 115s (~35s rest)
Sun KB Clean & Press 16kg x 10 x 3/3/2/2/1/1 start every 2:30min (~60s rest)
Goblet Squat 16kg x 10 x 5 EMOM
Mon Run
Tue Rest so important!
Wed --- :|
Thu ?
Fri ---
Sat 13/8 --- :(
Sun ---
Mon --- /o\
Tue ---
Wed ---
Wed Single Arm IC/OC/SC 4kg x 20 x 5/5 2min rest before next exercise
Thu Run
Fri KB Clean & Press 16kg x 8 x 3/3/2/2/1/1 start every 2:30min (~70s rest)
Sat 20/8 Run
Sun Single Arm IC/OC/SC 4kg x 17 x 6/6 2min rest before next exercise
Mon KB Clean & Press 16kg x 10 x 3/3/2/2/1/1 start every 2:30min (~70s rest)
Tue Run
Wed
Thu
Fri

*: x reps of slow (!) heel drops with a bent knee, then x reps with a straight knee. Repeat on the other side. The weight is held on the side that's doing the drops. Full range of motion, but don't hold the bottom stretch (my damaged achilles tendon doesn't like that).