Monday 090608

Workout:

For time:
10-32k-KB Swings
20-65 lbs Over-head Squat (OHS)
30-65 lbs Power Snatch

1000M row

30-65 lbs Power Snatch
20-65 lbs OHS
10-32k KB swings

Scale the workout. If this is your first attempt at high rep Olympic lifting, use an un-loaded barbell or a 15 lbs training barbell. For the Swings use a KB or DB that takes some effort to complete all 10.

Compare to:
TITANFIT: Monday 080317
at

12 comments:

  1. Kurt T. FullerJune 7, 2009 at 12:03 PM

    Not again! The second round of OHS are terrible. Shoulders will be destroyed!

    KF

    ReplyDelete
  2. Josh TuttleJune 7, 2009 at 12:19 PM

    Too bad I have class on Monday.

    Damn the luck.

    ReplyDelete
  3. AnonymousJune 7, 2009 at 9:25 PM

    BBH
    It is OK 400M, 200M, 100M repeats tommorw and FS on Wednesday. you will have plenty of time to rest

    ReplyDelete
  4. Josh TuttleJune 8, 2009 at 12:12 AM

    I like the sound of both of those days. oh yeah.

    ReplyDelete
  5. AnonymousJune 8, 2009 at 11:56 AM

    BBH
    090608 - 17:40 sub 2 pood for swings and 95 lbs for OHS and PSN
    080317 - 17:55 with the sub of 95 lbs for the OHS and PSN.
    071031 - 14:55 as rx'd

    ReplyDelete
  6. SharonJune 8, 2009 at 1:44 PM

    OH Man...I'm tired just reading about this one! Good challenge though.

    ReplyDelete
  7. Josh TuttleJune 8, 2009 at 7:18 PM

    as rx'd - 18:08

    First time with snatches in a workout.

    ReplyDelete
  8. Kurt T. FullerJune 8, 2009 at 8:00 PM

    As rx'ed.

    Time = 16:20

    KF

    ReplyDelete
  9. SharonJune 8, 2009 at 10:10 PM

    As Rx'd for me
    15:29

    ReplyDelete
  10. ChrisJune 8, 2009 at 11:04 PM

    14:49 as Rx'd after going out in 6:35. 19:49 in March 08. Sure beats doing Kelly.

    ReplyDelete
  11. kelinJune 9, 2009 at 11:56 AM

    Well my first work away from home was not bad...about 9min...
    50 air squats
    40 sit ups
    30 push ups
    20 burpees
    10 thrusters....

    still hate burpees

    ReplyDelete
  12. AnonymousJune 9, 2009 at 2:55 PM

    BBH
    Nice job Mr. Mark. doing burpees on your own!

    ReplyDelete