Training;

LC;
2x22kg@2min 7rpm
2 minutes rest
2x22kg@5min 6rpm
3 minutes rest
2x22kg@3min 6rpm
2 minutes rest
2x22kg@1min 10rpm
Fr Sq;
2x16kg x 10 x 3

Training:

Jog;
Bra run...
Super set;
A1;
Bent Row:
60kg x 8 x 5
A2;
Push Up:
BW x 10 x 5

Training:

11/12/2012

LC;
2x22kg
3,5,7,9,11,13,15,3,5,7,9,11,13,3,5,7,9,11= 146 reps
1 minute rest/set
Jerks;
2x28kg x 3 x 3