training blog 10/13/08

all movements were done with a 53lb kettlebell

clean and front squat 8 reps on left side
rest 30 seconds
clean and front squat 8 reps on right side
rest 1 minute
swings 1 minute
rest 1 minute
clean and front squat 8 reps on left side
rest 30 seconds
clean and front squat 8 reps on right side
rest 30 seconds
clean and press 10 reps (alternating sides from dead position)
rest 1 minute
clean and front squat 8 reps on left side
rest 30 seconds
clean and front squat 8 reps on right side
rest 1 minute
turkish getup 10 reps (alternating sides lunge style)
rest 1 minute
clean and front squat 8 reps on left side
rest 30 seconds
clean and front squat 8 reps on right side
rest 1 minute
snatches left side 8 reps
rest 30 seconds
snatches right side 8 reps
rest 1 minute
clean and front squat 8 reps on left side
rest 30 seconds
clean and front squat 8 reps on right side

pry the pump stretch and spinal decompression hang to cool down