Workout: ETK (Medium)

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, 1/2/3/4) / (1, 1/2, 1/2/3/4)
32 kg /  12 kg

Sep 23, 2009

Workout: Timed Intervals

30 sec. work/20 sec. rest = 3 Rounds

1. 2 kb-Swing
   
2. Mountain Climbers
   
3. 2 kb’s-Clean & Press
   
4. Snatch R/L
   
5. 2 kb’s- Front Squat
   

20 sec. work /20 sec. rest= 2 Rounds

1. 1-Arm Swing R/L
   
2. Push-Ups
   
3. 2 kb’s- Push Press
   
4. Snatch- R/L
   
5. 2 kb’s-Thruster
   

20 sec. work/ 20 sec. rest= 2 Rounds

1. 2 kb’s- Cleans
   
2. Goblet Squat
   
3. 1- Arm Row R/L