Thursday January 3, 2008

2-hand swings 2 x 25 (36)
2-hand Flip and Dip x 10
1-hand swing, helicopter spin, snatch 5 each hand alternating
Windmills
Bent Press
2-hand push jerk weights of 61, 52 and 44 reps of 3, 4, 5 for 2 sets

Rusty Mower (36)
1-hand

Row
High Pull
Clean
Snatch
Reps of 5, 4, 3, 2, 1 alternating hands each time
Eugene 3:23, Dayna 3:26 (26), Alex 3:29 (26)
Lance 3:35, Jennifer 4:40 (26)

With a pair of 44's
Burpee-Dip-Burpee
Squat Clean
3 thrusters
3 push press
3 push jerk
3 rounds

This was awful. I wrote it down as being 5 rounds but by the time we got to 2 we were all smoked. Very demanding