28-07-2010

halo 8-12-16-20kg x 5

windmill 8-12-16-20-24-32kg x 5

bottom up press
16kg 10 right/7 left
20kg 2 right/1 left , 1 left/right

slingshots 32kg 2 minutes

2okg 2 hand swing 30s, 1arm R 30s, 1 arm L 30s, alternating 30s - 30s rest
clean 5-1 ladder -30s rest
chest press 5-1 ladder - rest 30s
squat R 30s, sumo deadlift 30s, squat L 30s, sumo 30s - rest 30s
12kg 1 leg deadlift 5L/5R for 2 minutes - 30s rest
windmill into o/h squat 30s L, 30s R, 30s L, 30s R - 30s rest
16kg high pull into squat 2 minutes - 30s rest
clean and press 5-1 ladder 2 minutes - 30s rest
tactical lunges 2 minutes - 30s rest
12kg triple crush 2 minutes - 30s rest
16kg fig8 to hold 30s, slingshots 30s, fig8 to hold 30s, slingshots 30s - rest 30s
12kg seated 1 arm press 5-1 ladder - 30s rest
20kg 1 arm rows 5-1 ladder - 30s rest
12kg pullovers 30s, russian twists 30s, repeat