Sun 29 Sep 2013

Back squat
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 5 x 5 x 125 kg.

EMOTM: power clean + push press
5 mins x 3 PC + 1 PP @ 70 kg
5 mins x 3 PC + 1 PP @ 80 kg
5 mins x 2 PC + 1 PP @ 90 kg

30 min AirDyne for kcal + EMOTM
10 mins: push up ladder (5-6-7-...-14)
10 mins: atomic sit up ladder (5-6-7-...-14)
10 mins: 5 KB swings @ 32 kg