Saturday, August 01, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 1x10x20 kg.

Workout:
Jerks: 12 rpm, 90 sec/hand x 20 kg. Rest 90 seconds
Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 90 seconds
Long Cycle: 12 rpm, 90 sec/hand x 20 kg. Rest 90 seconds

Push Press: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 12 rpm, 1 min/hand x 20 kg.

Trail Run:
4.28 miles