12-09-2009 MASC GROUP

WARM UPS

WORKOUT

1 minute work/30 seconds rest

2 hand swings

Step ups

Push press or jerk

Box lunge-elevated rear leg

Russian twists

5 rounds

2 to 3 minutes rest

Tabata

2 hand swings

20 seconds work/10 seconds rest

12 rounds

12-08-2009

2 hand swings 20

Squat & press 5L/5R

1 minute for each exercise rest when exercise is completed.

No scheduled rest.

10 sets

3 minutes rest

Snatch

Light KB

10 minutes

Multi hand switches

12-05-2009

MASC GROUP

30 seconds work/30 seconds rest

2 hand swings

Push ups

Jerk or push press

Body weight squats

Tactical lunges

6 sets

2 to 3 minutes rest

Tabata 20/10

8 sets

2 hand swings

Squat thrust

12-13-2009

DOUBLES

5-10-15

Swings

Jerks

Squats

30 to 60 seconds rest after each set.

3 sets

Sots alternating press 5L/5R

Overhead squats 5

30 to 60 seconds rest after each set.

5 sets

12-02-2009

MASC GROUP

21-19-17-15-13-11-9-21

2 hand swings

Squat & press

8's

Sumo squats

Good mornings

Rest as little as possible.

Supermans

Swims with straight arms

Swims with breast stroke

Shark

11-20-2009

HEAVY DAY

Single jerks 5L/5R

1 hand swings 10L/10R

2 hand squats 5

1 minute limit for each exercise, rest if exercise is completed within the minute.

No scheduled rest.

10 sets

Jason-40kg KB for all 3 exercises.

11-17-2009

SNATCH

10 minutes

Light KB

Switching hands every minute

2 to 3 minutes rest

One Arm Long Cycle

15 minutes

Light to Medium KB

Multi hand switch