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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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