17 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Muscle Snatch - 65% x3 x3 55#
Power Clean + Clean&Jerk - 65% (of C&J) x 4 sets 95#
MetCon
20-15-10 reps of:
KB Swing - 35% BW 50# (biggest I have)
Kip Pull Ups
Workout Time: 9 minutes
MetCon Time: 12 minutes
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Go mahkmilla go!
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