Monday, September 13, 2010

Training: 9/14/2010

Workout 1:
A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 2 min(145#,160#,175#,185#)
B. Clean Pulls - 3 sets x 2 reps: rest 3 min(235#,255#,265#)
(must be fast; slightly heavier than last week)
C. Snatch Balance @ 60%; 4 sets of 3 reps; rest 2 min(100#)

rest 6+ hours

Workout 2:
4 sets @ 95-100%:
AMRAP touch and go Kettlebell clean and presses (1.5 pood) Reps: 6,6,6,6
AMRAP Box Jumps - 24/20" in 30 sec Reps: 22,21,21,21
AMRAP KBS - 1.5/1 pd in 30 sec Reps: 16,15,15,16
AMRAP Burpees in 30 sec Reps: 13,12,10,12
Rest 6 min
Notes: Awesome workout. Just what I needed. A max effort short duration gasser!

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