Workout: MVO2

Warm-up: 1/2 mile walk with 44# backpack
Snatch VO2
15:15
20kg
50 sets of 8
400 Snatches
17,600 lbs

* I was hoping I get 80 sets, but the 80% humidity just wiped me out completely. I barely got 50 sets, I was drenched in sweat and gasping for air. 

Aug 8, 2009

Workout: Power Endurance

"Fun in the Park"

Kettlebell Complex

6x each of movement with 20kg kettlebell:

Snatches R, L

Clean & Press R, L

Goblet Squat x 12

Reverse Lunges R, L

Bent Over Row R, L

High Pulls R, L

Swings R, L

*complete in under 3 min, 1 min rest between complexes, 4 rounds.

Then:

10 x Dips 

5 x SLD @ 36kg (*combined a 20kg with a 16kg, holding w/one arm)

5 rounds

Then:

Swings @ 20kg

Pull-up

10/1, 10/2, 10/3, 10/4, 10/5, 10/6, 10/7, 10/8, 10/9, 10/10 reps of each

*Couldn't resist going to the park the day was just plain beautiful.