Anvil or Hammer


Sunday Tradition

Posted in Uncategorized by Mike on October 19, 2008

It’s becoming the norm that on Sunday’s my wife talks to her family in the afternoon, Raven’s football is on the TV and I do my thing.

Warm up : DFD 16K, 24K

24K
30 seconds left, 30 seconds right, 30 seconds rest (things without sides are 60 seconds straight with 30 seconds rest.

Exercise Reps 1/HR1 Reps 2/HR2 Reps3/HR3
Snatch Left 9 9 8
Snatch Right 9 8
Rest 167 173 173
Squat L 10 9 5
Squat R 9 7 5
Rest 173 179 185
1/2 Snatch L 8 7 5
1/2 Snatch R 8 8 5
Rest 176 181 176
Lunge L 7 6 5
Lunge R 6 5 5
Rest 173 175 172
Clean and Jerk L 7 6 5
Clean and Jerk R 7 6 5
Rest 177 178 177
Sumo Deadlift (60 Seconds) 26 17 15
Rest 170 168 167
Rest 162 169 167
Rest 154 154 154
HR after 5 minutes rest 108

I decided to throw in some abs too
crunch 30 seconds
rest 30 seconds
leg lift 30 seconds
rest 30 seconds
Repeat for a total of 3 times.

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