Sep 26, 2009

Workout: ETK (Heavy)

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
Single arm Swings 2 x 15 @ 20 kg
Then:
(Clean & Press Ladder) / (Pull-up ladder) - warm-up set
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3)
32 kg /  12 kg

(Clean & Press Ladder) / (Pull-up ladder) - one set

(1, 1, 1)   /  (1, 1, 1)

40 kg   / 24 kg

-Double KB Front Sq  32 kg x 5

(Clean & Press Ladder) / (Pull-up ladder) - three set

(1,1,1)   /  (1,1,1)

44 kg  / 28 kg

-Double KB Front Sq 32 kg x 3

Then:

Swings 5 x 20 @ 32 kg

Sep 25, 2009

Workout: MVO2 Protocol

Row for 5 min, DROM

Snatch MVO2 

15 sec on: 15 sec off

24 kg

50 sets

7 rep cadence

350 reps

18,550 lbs