Tuesday, May 29, 2012

Swings, Clean, Goblet Squat


2 chin ups
2x5 ab wheel roll outs
Swings    20kg
5/5 Swing Worksets
5/5 x 4 (work for 15 sec, rest for 15 sec)
10/10, 30/30 work/rest
15/15, 45/45 work/rest
20/20, 1 min/1 min work/rest
5/5 x 3 (work for 15 sec, rest for 15 sec) 
 10/10, 30/30 work/rest
15/15, 45/45 work/rest
5/5 x 2 (work for 15 sec, rest for 15 sec)
 10/10, 30/30 work/rest
5/5 x 1
13 min., 260 swings
Clean    16kg    
3:00r/3:00l  10rpm
2:00r/2:00l  10rpm
1:00r/1:00l   12rpm 
12 minutes   NONSTOP
Goblet Squat   14kg    3 sets of 5