Monday, September 07, 2009

Warm-Up:
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.

Workout:
Cleans: 10 rpm, 2 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 10 rpm, 2 min/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 10 rpm, 2 min/hand x 20 kg.
rest 2 minutes
Jerks: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 20 kg.

Bike:
Trail Ride;
5.3 miles