Get 2 weights. first is ~1/3 bodyweight for guys, ~1/5 for girls. 2nd is heavier than that.
eg. 74kg(me)-> 32kg & 24kg
1)The heavy is for swings and the lighter for presses. 30s on each of these...
Sw2h,BrS,PpL,SqBw,rest
Sw2h,BrS,PpR,SqBw,rest
Sw2h,BrS,PpR,SqBw,Sw2h,BrS,PpR,SqBw,rest
SwL,SwR,BrS,PpL,PpR,SqBw,rest
2)Same sequence, but switch the weights. press heavy, swing light
I skipped out the fastest 100 snatch set, so the HRM profile is not totally accurate. probably would've kicked out a higher bpm & kcal pattern if I'd joined in.
To finish - some abs. 5x1mins. BrReverse,BrS,BrL,BrR,BrW
HRmax=161bpm, 578kcal
