Saturday, October 03, 2009

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

Workout:
Cleans: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 15 rpm, 90 sec/hand x 20 kg.

Clean & Press/Squat to Push Press/Half Snatch Ladders:
Clean & Press: 2(1+1)x20 kg.
Squat to Push Press: 2(1+1)x20 kg.
Half Snatch: 2(1+1)x20 kg.
Clean & Press: 4(2+2)x20 kg.
Squat to Push Press: 4(2+2)x20 kg.
Half Snatch: 4(2+2)x20 kg.
Clean & Press: 6(3+3)x20 kg.
Squat to Push Press: 6(3+3)x20 kg.
Half Snatch: 6(3+3)x20 kg.
Clean & Press: 8(4+4)x20 kg.
Squat to Push Press: 8(4+4)x20 kg.
Half Snatch: 8(4+4)x20 kg.
Clean & Press: 10(5+5)x20 kg.
Squat to Push Press: 10(5+5)x20 kg.
Half Snatch: 10(5+5)x20 kg.

Trail Run:
3.54 miles