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Old 05-03-2009, 11:14 AM   #10
Rick Deckart
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Join Date: Jan 2007
Posts: 557
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3. MAY 09 BW 85KG 61MIN --- RAHMENORIENTIERUNG W3/14-S1/4

second part of first session...

Warmup:
barbell calisthenics

Snatch Pull:
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps x 2 sets
60.0 kg x 5 reps
65.0 kg x 5 reps
70.0 kg x 5 reps

Push Press:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
55.0 kg x 5 reps
60.0 kg x 5 reps
65.0 kg x 5 reps
69.0 kg x 6 reps x 2 sets

Back Squat:
20.0 kg x 5 reps
40.0 kg x 5 reps
60.0 kg x 5 reps
80.0 kg x 6 reps x 2 sets
85.0 kg x 8 reps
90.0 kg x 8 reps
95.0 kg x 8 reps
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