3-5-2012

swings 12-16-20kg x 20 , double then single R/L
20kg x 40 then R/L x 20
24kg x 40 then R/L x 20

clean and press 5-1 ladder 16-20-24kg
clean to bottom up press 5-1 ladder 16kg

bent over row 20-24kg 2 x 8