5 min easy row
Then:
20 sec of maximum intensity, 10 sec rest. Repeat 8x
Rowing (103m, 105m, 106m, 104m, 105m, 104m, 106m, 104m)
Squat ( 18, 18, 18, 18, 18, 18, 18, 18)
Push-ups ( 21, 17, 15, 13, 10, 9, 7, 7)
Kipping-Pullups (9, 7, 6, 5, 5, 5, 5, 5)
Sit-ups ( 20, 18, 16, 15, 13, 12, 12, 10)
*Rest 1 min between movements
05/01/09
Workout: Max Strength
Dynamic Warm-up
Then:
Double KB Snatches - 24kg x 5/ 28kg x 5/ 32kg - 2 x 5/ 36kg x2
Then:
A1) Sumo Deadlift - 275# x 5/ 315# x 4/ 365# x 3/ 405# - 2 x 1
A2) KB Clean & Press - 32kg x 5/ 36kg x 5/ 40kg - 2 x 3/
B1) Pull-ups - BW x 12, 10, 10
B2) SB Leg Curls - BW - 3 x 15
C1) Windmill - 24kg - 3 x 5
C2) Knee - Elbow - BW - 3 x 10
*Felt tired today, long week finishing up the website and getting ready for weekend KB bootcamp classes. Starting a split routine on Monday to get me prepared for RKC II.
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