Row for 5 min, DROM
Snatch MVO2
36 sec on: 36 sec off
24 kg
16 sets
16 rep cadence
*Late workout, started tackling the 36:36 protocol with a very bad performance, perhaps cause I didn't have chalk, no excuses. Grip gave out and I was afraid in tearing a hole in my hand; maybe next time.
Sep 7, 2009
Workout: ETK (light day)
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:
Swings
36 kg x 20 /5 sets with 60 sec break with active rest (deck sq)
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:
Swings
36 kg x 20 /5 sets with 60 sec break with active rest (deck sq)
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