04-18-2009
WARM UPS
Alternating swings, cleans, jerks, snatching
DOUBLE KBELL INTERVALS
1 minute work/1 minute rest
3 sets
Swings
Squats
Cleans
Jerks
High pulls right
High pulls left
Snatch right
Snatch left
STRENGTH WORK
04-14-2009
Group
MEDBALL WARM UPS
Standing rotations
Diagonal chops
Circles
Figure 8's
Single stiff leg deadlifts
Reverse diagonal chops
Lunge twisting to the outside
Reverse lunge-knee lift-overhead raise
21-15-9
Burpee
2 hand swings
Hops over medball
Lying leg lifts
OVERHEAD OLYMPIC PLATE EXERCISES
Sonz bend 10
Standing knee lifts 20
Squats 10
Alternating lunges 10
Russian twist 20
Sit backs 10
Knee ups sitting 15
Openers 15
Seated lifts 15
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