2 chinups
RKC plank :15on/:10off x2
5/5 Swing Worksets
20kg
all rests :15
5/5 x 4 (work for 15 sec, rest for 15 sec)
10/10 x 1 , 30/15 work/rest
15/15 x 1 45/15 work/rest
20/20 x 1, 1 min/15 work/rest
5/5 x 3 (work for 15 sec, rest for 15 sec)
10/10 x 1 , 30/15 work/rest
15/15 x 1, 45/15 work/rest
5/5 x 2 (work for 15 sec, rest for 15 sec)
10/10 x 1 30/15 work/rest
5/5 x 1
10 minutes, 260 swings
H Snatch 16kg ladder as follows:
starting at the top of the minute:
10r/10l; 9r/9l; 8r/8l; 7r/7l; 6r/6l--->1r/1l
20 min NONSTOP, 110 snatches
NOTES:
** Todays workout same as last Friday- but with a twist - it was that much fun! :)
** Todays workout same as last Friday- but with a twist - it was that much fun! :)
** for the H Snatch, held the bell over my head as a rest instead of in the rack position
