Entrainement du 19/03/2010

Echauffement:

Jerk: 2X20kg

3min @ 6rpm
3min @ 8rpm

3 positions drills: 10sec chaque (rack + 1/4 squatt + lockout) total: 2min (4 cycles)

Snatch: 20kg
6min = 50/50

24kg: (1swing+1snatch)= 5/5
28kg: (1swing+1snatch)= 5/5

swing:
Left: 28kg:25reps + 24kg:10reps + 20kg:10reps + 16kg:10reps
Right: 28kg:25reps + 24kg:10reps + 20kg:10reps + 16kg:10reps

OAJ: 24kg 15/15