Friday, November 27, 2009

Warm-Up:
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
Snatches: 2x20(10+10)x20 kg.

Workout:
Jerks: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 20 kg.

Kettlebell Juggling: 8x15x16 kg.

Trail Run:
4.30 miles