Sun 11/11/07

-Tabata Swing 24KGx5min

-Arm Bar 16KGx4/4 2sets

Training 10/27/07-11/10/07

Sat 10/27/07
-6 min cadence test = 6rep/15sec

-2KB Swing 24/24KGx5 2sets
32/32KGx5 8sets

-Pulls(off deck) BWx3 3sets
BWx2 4sets

Sun 10/28/07
-Tabata Swing 24KGx4min

-Arm Bar 18lbsx4/4 2sets

Tues 10/30/07
-Snatch v02max(15sec) 16KGx6 40sets

-1 Arm Swing 32KGx5/5 8sets

-TGU 24KGx3/3 3sets

Thurs 11/1/07
-2KB Clean+Press 16/16KGx5/5 1set
24/24KGx5/5 5sets
32/32KGx2/2 2sets

-2KB Front Squat 32/32KGx5 5sets

-Pulls BWx2 5sets

-Arm Bar 12KGx4/4 2sets

Sun 11/4/07
-1KB Snatch 24KGx5/5 2sets
32KGx5/5 6sets

-2KB Swing 32/32KGx7 7sets
alt/w
-Pistols(practice) BWx3/3 5sets

-Pulls BWx3 5sets

Tues 11/6/07
-Snatch vo2max(15sec) 16KGx6 44sets

-1 Arm Swing 32KGx5/5 2sets
40KGx5/5 3sets

-TGU 24KGx3/3 3sets

Thurs 11/8/07
-2KB Clean+Press 24KGx5/5 2sets
32KGx3/3 6sets
Alt/w
-Pulls BWx4 5sets

-2KB Front Squat 32/32KGx7 5sets

-Arm Bar 12KGx4/4 2sets

Sat 11/10/07
-1KB Snatch 24KGx5/5 2sets
32KGx5/5 6sets

-2KB Swing 16/24KG(switch KBs/set)x10 6sets
alt/w
-Pistols BWx3/3 5sets

-Pulls BWx4 1set