Aug 30, 2009
Workout: ETK (Day 2)
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 / 30 sets
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 / 30 sets
Aug 29, 2009
Workout: Endurance
Row 5000 m : 18:19
Aug 28, 2009
Workout: Strength
Row for 5 min
Deadlift 315# x 5 /4 sets
Pistol SQ +16 kg x 3 / 4 sets
One Arm Push-ups x 3 / 4 sets
Neutral Pull-up x 5 /4 sets
Finsher:
Snatches 3 x 10 @ 32 kg R, L / rest 60 sec betwn sets
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