13-08-2010

(morning)
clean to bottom up press 12kg x 10
16kg x 5R/L was crap... have to work on shoulder strength
16kg sw/sn/c/sq/p 5-1 ladder
2 x 12kg sw/sn/c/sq/p 5-1 ladder ( had to rest on 5-4 )
windmill 12-16-20-24kg x 5
32kg x 10
bent over row 32kg 3 x 10
slingshots 32kg x 3 mins
rotator cuff/grip on left needs work

(evening)
20kg swings 30s, slings 30s, single r 30s, slings 30s, single l 30s, slings 30s
24kg clean ladder 5-1 3 mins
20kg press ladder 5-1 3 mins
24kg alternate swing ladder 10-1
24kg chest press on floor 2 x 8 - 1 x 9

2 x 12kg clean/squat/press 5-1 ladder
16kg clean/squat/press 5-1 ladder
12kg russian twists x 30