Catching up...

04-04-2009

Justin pays a visit to the Spartanic training grounds.

Warm up with duck hops and walks, walking lunges with flexed knee holds, walk ins and outs.
light swings, cleans, and snatching.

Switching on the minute notating the average reps each minute L/R
2 minute OALCCJ
Jason-24kg-15 reps
Kim-16kg-15
Eric-16kg-11
Justin-20kg-13

2 minute rest

4 minute OALCCJ
Jason-24kg-15
Kim-16kg-15
Eric-16kg-11
Justin-20kg-12

2 minute rest

6 minute OALCCJ
Jason-24kg-15
Kim-16kg-14
Eric-16kg-11
Justin-20kg-12

2 minute rest

8 minute rest
Jason-24kg-11
Kim-16kg-8
Eric-12kg-11
Justin-20kg-12

5 minute rest

2 hand swings-heavy-1 minute on/1 minute off x 3 sets

Our torturous endeavors were rewarded by delicious bar food at Burgh's Pizza n' Wings!


04-02-2009

Light warm up with swings, cleans, and snatching

4 minute set of cleans
Jason-double 16kg-no count

2 minute rest

3 minute jerk set
Jason-double 16kg-24 reps

3 minute rest

3 minute jerk set
Jason-double 16kg-24 reps

3 minute rest

3 minute jerk set
Jason-double 16kg-40 reps

3 minute rest

3 minute jerk set
Jason-double 16kg-12 reps

2 minute rest

Body weight jumps squats-25 reps/1 minute rest x 5sets
50 continuous hindu squats


03-31-2009

Light warm up with swings, cleans and snatching

3 rungs of pressing ladder-heavy
30 seconds to 1 minute rest between sets and rungs

2 minute rest

4 sets of 2 hand swings-heavy-10 to 20 reps

2 minute rest

3 sets of cleans-heavy-5 reps L/R