mrwhy

Snatch (16KG) - 10/10, 20/20, 10/10 - 10/10, then 4 sets of 10/10 = 180 Reps

Double Clean (24KG) - 3 sets of 5

1 arm row (32KG) - 3 sets of 5

Warm up: 1 arm jerks (24KG) 3 sets of 5/5

Double Jerk (24KG's) - 17, 10, 10, 10, 10, (57 reps)

10 second 1 arm jerk (24KG) - 2 sets of 4/4
(timer set for 10 second repeats, every beep jerk, rack, wait for next beep)

Double rack walk (24KGs) - 2 walks
(through garage, TV room, living room, and back)

1 arm swing (24 KG) - 3 sets of 15

Double Jerk (24KGs) - 14, 8, 7, 6, 8, 7 (50 Reps)
1 arm jerk (24KG) - 7/7, 10/10, 8/8 (50 reps)

2/24/07 - Snatch Work

Snatch (16KG) - 10/10, 15/15 - 10/10, 10/10 - 10/10, 8/8, 8/8 - 152 reps

Lockout holds (24Kg) 30 seconds, switch, 30 seconds, rest. about 5 sets = 5 minutes total.

1 arm swing (24KG) 4 sets of 10/10 (80 reps total)

Farmer's Hold - (2 32KGs) - 30 on, 30 off, 4 sets

Super Gripper (5-1) - 5 sets of 5 (each arm)

Windmill (24KG) - 3 sets of 3, (2 24KG,s) 3 singles (both were for each arm)
1 arm jerk (24KG) - 4 sets of 10 (each arm)
snatch (24KG) - 3 sets of 3 (each arm) (form work)
1 arm row (32KG) - 3 sets of 5
1 arm swing (24KG) - 4 sets of 10/10 (80 reps)