Tuesday, February 09, 2010

Warm-Up:
Swings: 2x20(10+10)x24 kg.
Clean & Press: 2x10(5+5)x20 kg.
Squats (16" box): 2x5x32(16+16) kg.

Workout:
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Long Cycle: 10 rpm, 90 sec/hand x 20 kg.

Circuit: 3x
Heavy Bag: 30 seconds work, 30 seconds rest
Treadmill (7.5 mph, 7.0% incline): 30 seconds work, 30 seconds rest
-Total Distance: .18 miles
Ropes Gone Wild: 30 seconds work, 30 seconds rest