Olympic Lifting
16 Oct
Thursday, October 15, 2009
Warmup:
5 min row, 5 min bike
10 window sills, 20 kayak stretches
3 rounds: 5 chin ups, 10 PU, 15 OHS
Workout:
15 @ #45, 2×10 @ #95 OHS
2 rounds @ #95, 2 rounds @ #135:
5 Hang Pull 5 Hang Clean 5 Push Press
3×5 @ #155 Hang Clean
2×8 @ #40 DB OH Squat Touch (each side)
2×8 @ #40 DB Snatch (each side)
Friday, October 16, 2009
Warmup:
5 min row, 5 min bike
10 window sills, 20 kayak stretches
3 rounds: 5 chin ups, 10 PU, 15 OHS
Workout (from OPT):
A1. Bench Press @ 30X0; rest 120 sec
6 @ #135,6 @ #155, 4 @ #175, 4 @ #185, 2 @ #195, 2 @ #195
A2. Supinated Chin Ups @ 41X1; rest 120 sec
3 x 6
B1. Dips @ 22X0; rest 90 sec
10,10, 8
B2. KTE @ 2121; rest 90 sec
5 x 3
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