Tuesday, June 3, 2008

Sunday Double Clean, Push Press ....hold

Sunday
8:00am Bikram yoga
1:30pm KB

Warm up

40 2 hand swings w/16kg, 1 min work, 1 min. rest x 5 sets,
10 min

Work sets

40 transfers w/16kg, 1 min work, 30 sec rest
10 double clean, push press, hold, w/12kg's, 1 min. work, 30 sec rest
5/5 x 4, 1 hand swings w/16kg, 1 min work, 3o sec. rest (40 reps)
10 double clean, push press, hold, w/12kg's, 1 min. work, 30 sec rest
10/10 x 2, 1 hand swings w/16kg, 1 min work, 30 sec rest
10 double clean, push press, hold, w/12kg's, 1 min. work, 30 sec rest



This combination of work sets took 9 minutes to complete x 5 rotations = 45 min.

40 2 hand swings w/16kg x 5 sets = 10 min.

Total workout 65 min.

A total of 15 set of doulble push press/hold with 10 reps each added up to 150! Too much for me, lol. By the time I got to my last rotation I had to switch to no hold, keeping the dbl press, that set took only 45 sec. giving me a 45 sec rest.

No comments: