Workout: Variety Day
Warm-up: 5 min Row
Then:
Arm-bar
TGU
Windmill
Bent Press
Overhead Sq
*Repeat this in a sequence twice, with 16 kg
Then:
24 kg TGU x 3 R, L
24 kg Bottom-up cleans x 5 R, L
24 kg P&J x 5 R, L
24 kg SLDL x 5 R, L
24 kg Snatches x 5 R, L
24 kg Swings x 5 R, L
*Go through this sequence with very little rest as possible, 1 min rest after completing the sequence. Completed 3 rounds.
* Very busy day, I didn't have much time on my hand, this whole workout took about 30 min, still very effective, specially balancing this with the ETK protocol.

Aug 24, 2009
B-day Workout: ETK week 1, day 1 repeat
Warm-up: 5 min Row
DROM
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Arm-bar 2 x 3 @ 16 kg
Half get-up 3 x 5 @ 16 kg
Swings 2 x 15 @ 24 kg
Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3)
32 kg / 16 kg
Then:
MVO2 Protocol
Snatches 15:15 7 reps @ 24 kg / 20 sets