stratcat

08/09/09
REST DAY

08/08/09
7 MILITARY PRESS/PULLUP LADDERS. 1-3 REPS.

24KG FOR ALL PRESSES, BODYWEIGHT FOR ALL PULLUPS

300 24KG SWINGS, BROKEN INTO SETS OF 15 AND 30.
08/07/09
TAE KWON-DO. 23 HYUNGS, BASICS, SPARRING, BREAKING.
08/06/09
3 ROUNDS OF...

1 TGU PER SIDE
50 SWINGS (5 SETS OF 10, 30SECONDS REST BETWEEN SETS)

ALL WITH 40KG.
08/05/09
TAE KWON-DO. 26 HYUNGS, BASICS,...

Deadlifts
435 x 5
395 x 5

double clean and jerk -24kg kettlebells
2 x 5 minutes @ 10 reps per minute.

TGU
16KG X 2
24KG X 2

DEADLIFTS
430 X 5
390 X 5

MILITARY PRESSES
24KG - 3 X 5

SNATCHES W/24KG
5 MINUTE SET @ 10 RPM. REST ONLY IN FULL-LOCKOUT, SWITCH HANDS EACH MINUTE.

DOUBLE SWINGS-
5 MINUTES @ 10 RPM W/DOUBLE 24KGs

Rest/recovery day

Tae kwon-do. 27 hyungs, basics, sparring.