Wednesday, July 8, 2009

Warm-Up:
Swings: 2x20(10+10)x20 kg.
Cleans: 2x10(5+5)x20 kg.

Workout:
Clean & Press/One-Arm Row/Push-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
One-Arm Row (left): 1x20 kg.
One-Arm Row (right): 1x20 kg.
Push-Ups: 2
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
One-Arm Row (left): 2x20 kg.
One-Arm Row (right): 2x20 kg.
Push-Ups: 4
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
One-Arm Row (left): 3x20 kg.
One-Arm Row (right): 3x20 kg.
Push-Ups: 6

Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle: 12 rpm, 1 min/hand x 20 kg.

Run:
3.5 miles
Trail Run at Afton State Park