20090504 – 05h30 – Swings & cleans
JM & Warmup
Hardstyle – focus on explosive hip power.
2H-SW light(12kg) x10,15,20,25,30
2H-SW medium(16kg) x10
2H-SW medium(20kg) x10
2H-SW medium+(24kg) x10
2H-SW heavy(32kg) x10
DBL SW medium(2×16) x10
2H-SW heavy+(40kg) x10
DBL SW medium+(2×24) x8
2H-SW max(48kg) x8
DBL SW heavy(2×32) x5
Cleans: similar idea. Lock/Rack HARD!
Sets of 5 per side. Increase weight and add doubles
Presses: 1 Leg strict. Light, Medium, Medium+ sets of 3-5
Grip variation presses: Side grip forwards, side grip backwards, thumb, pinkie, fingertips. Sets of 5 reps.