Workout: MVO2 Snatch

10 min on Airdyne @ easy pace

Then:

15:15

8 rep cadence

40 sets

20 kg

Volume: 14,080

Workout: Circuit

5 min on bike @ easy pace

DROM, Half Kneeling Halos, Swings

Then:

Work up to Heavy DL

Then:

10-9-8-7-6-5-4-3-2-1, reps of each

Double KB Thruster

Pull-up

Then:

Cooldown

Notes:

Steve DL 300# (BW @ 174#)

Circuit completed in 9:28

Oct 20th, 2010

Workout: P/E

10 min Jump rope @ easy pace

Then:

3x20 Squat

3x10 Jump Squat

3x5 Tuck Jump

Then:

6 way DB coplex

-DL

-Row

-High Pull

-Push Press

-Burpee

15, 20, 25#

Then:

10-9-8-7-6-5-4-3-2-1 reps of each

-Double KB Clean @ (2-24kg)

-Bench Press @ 165#

-Goblet Squat @ 32kg

-Pull-ups

-Burpee

Then:

Cooldown

Oct 19th, 2010

Workout: Active Recovery

50x TGU @ 12kg

Then:

Swings reps of per arm

25-25-20-20-15-15-10-10-5-5

Then:

20 min Airdyne @ easy pace