Wednesday, April 14, 2010

Warm-Up:
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.

Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Cleans & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Cleans & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1

Cleans: 12 rpm, 1 min/hand x 24 kg. Rest 1 minute
Snatches: 12 rpm, 1 min/hand x 24 kg. Rest 1 minute
Push Press: 12 rpm, 1 min/hand x 24 kg.

Ab-OrigiOnals: 3x20