Tuesday, Feb, 1 2011

A. deadlifts
Beginner: @ 21x1, 3 sets of 4-5 reps; rest 3 minutes
Advanced: 5 x 5 reps @ 80%, rest 5 min

B.
Beginner: Hang Power Clean, 3 sets of 3 reps @ 80% ; rest 2 min
Advanced: Hang Power Snatch, 3 sets of 3 reps @ 80 %; rest 3 min

C. 21 Double Unders
21 two handed kb swings: hold 2 kbs
5-15 push-ups
3 Rounds