20111020 – 05h30 – LEGS (as promised)

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JM + WarmUp (160 club)

Pulsed Goblet Squats. Start at the bottom. Do several reps… stop at the bottom while “resting”…repeat
Between each set do Swings, or Cleans.
The squats are with a lighter weight (eg 16kg-20kg) and the other is with a heavier one eg.24kg

16kg
6 sets of 3 reps (Swings Alternate x50)
7 sets of 3 reps (Swings Alternate x50)
8 sets of 3 reps (Swings Alternate x50)
9 sets of 3 reps (Swings Alternate x50)
10 sets of 3 reps (Swings Alternate x50)

18kg
5 sets of 4 reps (Cleans 30+30)
6 sets of 4 reps (Cleans 30+30)
7 sets of 4 reps (Cleans 30+30)
8 sets of 4 reps (Cleans 30+30)

6 sets of 5 reps (Swings 100)
7 sets of 5 reps (Swings 100)
8 sets of 5 reps (Swings 100)

6 sets of 6 reps (Swings 50+50)

20kg
7 sets of 7 reps (1 extra rep on the last one of 7 to take the total to 50 reps, Swings 50+50)

HRMax= 158 kcal= 844