KB Training:

Monday 5th January 2009

Skipping:

1 x 5 minutes

LCCJ:

2x16kg@3min  x 3  (3 minutes rest/sets)

35-35-36 = 106 reps

3 minutes rest

2x24kg@90sec x 3  (90 seconds rest/set)

10-11-10 = 32 reps

90 seconds rest

2x16kg@90sec x 3 (90 seconds rest/set)

15-18-17 = 50 reps

 total volume = 6528 kg 

 

Pull-Ups:

BW x 1,2,3 x 5

time = 1 hour

then tft

Mick