training blog 10/20/08

1 pullup ladder about 2 hours before workout (4+5+6+7+8+9+10)

all movements done with a 53lb kettlebell (except pullups and dragon flags)

8 half snatches each hand
rest 30 seconds
5 windmills each hand
rest 30 seconds
8 half snatches each hand
rest 30 seconds
5 overhead squats each hand
rest 30 seconds
repeat 3 times

rest 3 minutes

12 clean and jerks left (short cycle)
rest 2 minutes
12 clean and jerks right (short cycle)

5 dragon flags

training notes = lat muscles were sore today from the pullups over the weekend which is why I limited it to 1 ladder. The dragon flags felt really strong today.