Sunday, October 12, 2008


Ran 5k @ 5:30am
Quick training session with some newbies around 12:30.
4pm Rite of Passage Heavy day
5 ladders 4 rungs Clean and Press 32kg (whew, that 4th rung is a muther every time)
Shook it up a bit on the swings. Started top of the minute with 2 hand 32kg for 30 seconds then rest 30 seconds then 30 seconds with the 24kg 1 hand either or switching then finish the round with 16kg speed swings or alternating swings. Total of 10 minutes 1:1 work to rest and about 200 or so total swings.
6pm J.R. came over and we tweaked his swing a bit and went through some basics.

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