20090505 – 05h30 – John-William
Thanks to John-William for taking the session this morning. Here’s the workout…
this morning we did usual warm up (100 club) light weight (12),
100 club moderate weight (16) + 10 pull ups – 3 sets
2H swings 10 reps, followed by 10 BWSQ
swings left 10, left lunge 10
swings right 10, right lunge 10
– moderate weight, 3 sets
right side clean and press – 5, 30 second bridge right side
left side clean and press – 5, 30 second bridge left side
– heavy weight (24) – 3 sets
snatches right 10, 10 push ups
snatches left 10, 10 push ups – heavy weight (24)
snatches right 10 – right hand on kettle bell – 10 push ups
snatches left 10 – left hand on kettle bell – 10 push ups
snatches right 10, snatches left 10 – both hands on kettle – 10 push ups (tricep push up)
30 seconds 2H swings, 15 second break for 5 min – heavy weight (32)
weighted situps – start at 12kg – 10 reps
16kg – 10 reps
24kg – 5 reps
32kg – 3 reps X 2