Wednesday 3rd October - 2012

O-lift tech + Aerobic cruise intervals
A.Split jerk, starting @ 70% RM, x2x6; rest 1:45
B.Split jerk @ 80% RM x1x5; rest 1:45
C.Power clean>>TNG transition into >> push jerk, 5 TNG reps with good rhythm @ 50-60kg; rest 1:30x3
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1 Round every 2min for 16min @ easy - moderate:
Row 1min
15DB push press @ 15kg/hand
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Rest 5min
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1 Round every 2min for 16min @ easy - moderate:
10 Deadlifts @ 50kg
20 Walking lunges with med ball on shoulder 10kg+
30 Double unders

Notes:

A.66.5kg, 72.5kg, 77.5kg, 80kg, 82.5kg, 85kg
B.Completed @ 80kg
C.50kg, 60kg, 60kg
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Completed with 14kg dumbells no 15kgs
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Completed also