Saturday, September 05, 2009

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

Workout:
Long Cycle: 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 Bottom Up Press: 12 rpm, 1 min/hand x 12 kg.
rest 1 minute
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 12 rpm, 1 min/hand x 20 kg.

Snowshoe Trail Run:
3.42 miles