Training August 1, 2012

Level 1 :
A. Hang Power Clean and Split Jerk Technique work.  Light loads 
 +
5 sets : 
5 Tng Deadlift - keep it moderate but fast. 
Row 120m All out
rest 4 mins walking actively 


Level 2: 


A. Power Clean x 1/Split Jerk x 3 - 80% effort; rest 2 min x 3
+
5 sets:
Hang Power Clean x 7 unbroken light and fast
rest 0 sec
Airdyne 20 sec @ 95% effort.  


rest 4 mins walking actively - if this is too much time you're not working hard enough


This means the second you finish last HPC hop on the Airdyne and pedal super hard leaving just the smallest bit in the tank.  If you are a person that struggles to go hard during short sets don't worry about saving anything and just go your hardest from second 1 of set 1.