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) x 5
32 kg /  12 kg

Then:

Swings

32kg x 20 with 30 sec off x 3

Oct 1, 2009

Workout: MVO2 Protocol

Row for 5 min, DROM

Snatch MVO2 

15 sec on: 15 sec off

24 kg

80 sets

7 rep cadence

560 reps

29,680 lbs