6:00am KB
9:15 Bikram yoga
Warm up
40 2 hand swings w/12kg, 1 min work/rest, x 5 sets = 10 min.
Work sets
20 dbl sw w/12kg's, 30 sec work/rest,
8 dbl cl,pr, w/12kg's, 30 sec. work/rest,
10 dbl snatch, ng pr w/8kg's, 30 sec work/rest,
Rotated in this order x 10 sets each = 30 min.
20 dbl sw, w/12kg's, 30 sec work/rest,
15/15 snatch w/12kg, 1 min work/rest,
Rotated in this order x 5 sets each = 15 min.
Total workout 55 minutes
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2 comments:
I love this combination,especially the double snatch into negative press. what a great complex move: you have the ballistics of both a snatch and a clean, made way more difficult by using two bells, then the high tension in the press, made way safer by doing them in negative only fashion. Much easier on the shoulder joint.
Not to mention the double swing:)) great stuff, as usual my love.
Can't wait to work with you this weekend at the cert. Team Rif baby!
Thanks love.
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