Workouts for the Past couple of Days...

Sep 3, 2009

Workout: ETK 

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 / 16 kg
Then:
Swings
32 kg x 25 /2 sets with 30 sec break

Sep 2, 2009

MVO2 Protocol
Snatches 15:15 7 reps @ 20 kg / 80 sets

Sep 1, 2009

Workout: Strength

Row for 5 min

Deadlift 315# x 5 /2 sets  325# x 5 /2 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 5 @ 32 kg R, L / rest 30 sec betwn sets