Day 3

3/13/09

Warm up
Rotations
Cobra
Scorpion
Hip Crossovers

3 minute alt swing 24kg

2 min rest

1 min 2bl Cleans 24kg
30 sec rest

1 min 2bl Rack 24kg
30 Sec rest

1 min 2bl Overhead Hold 24kg
30 sec rest

1 min jerk 2bk 24kg
30 sec rest

1 min LCCJ 24Kg
30 Sec Rest

1 min 2H Swings 30 Reps 24kg
30 Secs Rest

1 min High Pull Right 28 reps 24kg
30 sec rest

1 Min High Pull Left 30 reps 24kg
30 Secs rest

1 min Snatch Right 18 Reps 24kg
30 sec rest

1 min Snatch Left 17 Reps 24 kg
30 Sec

Alt swings 24 kg cool down 24kg

30+50+110 Jump Squats 12lb aerobics bar

5 minute Chair Press 24kg
20L and 28 Right

Good workout overall and good week overall. I have slept well all week with only one day of insomnia. I also have a sinus infection that is not debilitating but, irritating making feel sleepy.