KB Training:

Wednesday 7th January 2009

Skipping:

1 x 5 minutes

Jerks:

2x24kg@3min  x 2 (3 minute rest/set)

22 - 19 = 41 reps

3 minute rest

2x24kg@2min  8

2 minute rest

2x24kg@1min x 3 (1 minute rest/set)

12 - 12 -12 = 36 reps

3 minute rest

2x16kg@3min  34

total volume = 5168kg

Pull-Ups:

BW x 1,2,3,4 x 3 = 30 reps

time = 58 minutes

Mick