Workout: Max Power, Max Strength

Dynamic Warm-up

Then:

KB Snatches 32kg x 5/ 40kg x 5/ 48kg - 3 x 5

Then:

A1) Pistol SQ 16kg - 4 x 5

A2) Weighed Pull-ups BW+16kg - 4 x 5

B1) Single Arm DB Chest Press  85# x 5/ 90# x 5/ 95# - 2 x 5

B2) SLD  32kg - 4 x 5

C1) Windmill 32kg - 3 x 5

C2) Leg Lift BW - 3 x 10

*rest 90 sec after the completion of each superset.

05/14/09

Workout: Endurance

Row  5000m

*completed in 17:51

Then:

Complete 100 KB Snatches w/24kg for time

*completed in 4 min