Sunday, December 12, 2010

Training: 12/12/2010

TRAINING:

5 sets:
8 Hang Power Clean (165#,165#,175#,175#)
Row 150 m @ 100%
rest 3 min
(intent is quick transition; high grunt effort on clean and high power output on row)
+
5 sets:
8 Dead Lift - 50% 1RM (205#)
Airdyne 30 sec @ 100% (cals: 19,18,18,20,21)
rest 3 min
(intent is high grunt effort on DL, then high speed all out on bike)
+
3 sets:
20 back extensions (all unbroken)
30 jump switch lunges (broken)
rest 1 min

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