Saturday 071208

Olympic Warm-up

Clean Pulls
Work up to 3 sets of 3 reps @ 110% of your Squat Clean 1RM

Workout
1000M Row
25 - Air Squats
750M Row
25 - Push-ups
500M Row
25 - Pull-ups
750M Row
25 - 53 lbs KB Swings
100M Row
25 - Lower Back Extensions
Work hard to keep consistent 500M row pace in the 2:00 - 2:15 range.

For those that are working to dial in the Olympic moves...from the performance menu.

Workout
Work up to 95-100% or your 1RM in:
Snatch - heavy single
Clean & Jerk - heavy single
Back squat - heavy single



Come on-at least, take the darn stairs!

TOO FUNNY!
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2 comments:

  1. AnonymousDecember 8, 2007 at 11:04 PM

    Snatch 115, failed 125

    C&J 165

    Back Squat 265

    Need to work on overhead strength, triple extension, and getting out of the hole on back squats.

    ReplyDelete
  2. AnonymousDecember 9, 2007 at 5:35 PM

    SN 125 x 1 x 2
    c&j 165
    bs 225

    my bs sucks.

    ReplyDelete