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  1. easy day: 5 ladders with 3 rungs (20 kg)

    by , 06-07-2010 at 04:08 AM
    warm up

    pumps, halo, wall squats, goblet squats

    5 ladders with 3 rungs (20 kg)

    150 jump rope rep in between

    5 minutes 30/30 snatches

    last rep was not complete, it was too slipery (hot and humid)..
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  2. Training 6/7/10

    by , 06-07-2010 at 03:55 AM
    A1) Deadlift 140x5, 180x5, 225x5, 280x5, 250x5
    A2) Push-ups x 14,12,8 (2-1-2 tempo)

    B1) Hanging knee raise x 13,9 (2-1-2-1 tempo)
    B2) Single foot calf raise x 13,9 l&r (2-1-2-1 tempo)

    C1) Band face pull x 12
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  3. 07.06.2010 Medium

    by , 06-07-2010 at 02:57 AM (Kettlebell training blog)
    [U]Clean and Press:[/U] 28 kg KB, 29 reps.
    [U]Swing:[/U] 24 kg KB, 5 min, 132 swings.
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  4. Training Log:Monday June 7th, 2010 #114

    by , 06-07-2010 at 02:46 AM
    Pump and Run Race Prep-Week 1/Cycle 1

    BP 155x5,3,2
    DL 225x5,3,2
    Run 30 min
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  5. 6/7/10

    by , 06-06-2010 at 07:51 PM
    back bridge: nose to mat, heels up, spot with hands. hold 15 seconds.
    PNF t-spine rotation
    PNF side neck stretch
    PNF head turner
    PNF headache buster
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