Tom Gordon

Vo2 Max--32 kg, 7 reps, 10 sets, 15:15 SMOKED!

5X10/10 H2H swings . . . great cardio

2 sets legs passes, front/back, 30 secs. each

Have a lot of work to get to 20 sets Vo2 max.

16kg:
5x5/5 c/mp
5x5/5 flpr
5x5/5 prt1gupr

5x10 deep knee bends

12kg:
2x10 warm-up swings
3x10/10/10/10 l/r snatches

16kg:
5x10 swings
5x5 l/r snatches
20x20 pass-arounds
5x5/5 rows

Evening Walk

24kg:
c/mp, 2,3,4,5

Squats:
2x16kg: 2x5
2x16/2x5

pullups
pushups

run

100 2-arm swings:
7x10, 20kg
3x10, 24kg

2x16kg
5x5 short-cycle

24kg:
10x1/1 snatches

15 pushups

short run