Monday 28/07/2008

Jump Rope (Usually do a variety of jumps and intensities for 5 mins or so - running on the spot with high knees, basic bounce, double unders etc)
Mobility Movements
CFWU x 1
Bar warm-ups:
Burgener Warm Up x 3
Snatch Balance x 3
Clean Drops x 3
Strict Press x 3
Split Jerk x 3

WOD
Clean & Press (Strict)
5-5-5-1-1-1-1-1-1 reps
37.5/40/42.5/45/47.5/50/52.5/55/57.5kgs

Snatch
5-5-5-1-1-1-1-1-1 reps
47.5/50/52.5/55/57.5/60/62.5/65/67.5kgs

Clean & Jerk
5-5-5-1-1-1-1-1-1 reps
62.5/65/67.5/70/72.5/75/77.5/80/82.5kgs

Simple KB Circuit for cool down and recovery/restoration (20kg KB):
GHD KB Press 3 x 10/10
Windmills 3 x 5
Halo x 20
Round the World x 20