Dave's Gym

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A storm is brewing after calm seas in Dubai

Morning all,

Here are the work outs I’ve done since I’ve come back from hols.

Tuesday 4/1/11

50 kettlebell swings (32kg)
200m Run
5 Burpees

40 kettlebell swings (32kg)
200m Run
10 Burpees

30 kettlebell swings (32kg)
200m Run
15 Burpees

20 kettlebell swings (32kg)
200m Run
20 Burpees

10 kettlebell swings (32kg)
200m Run
25 Burpees

Total time: 20.28s

Wednesday 5/1/11

Cleans 10-7-4-1 reps (60/70/80/110kg)

Deadlift 3×5 (110/110/135kg)

5×1 (180kg)

Push Jerk 3×3 (80/100/110kg)

Finisher

2 rounds of

D/B swing x 6 (35kg)
Dips x 8
Elbows to knees x 10
time: 2.38mins

Friday 7/1/11

Power Snatch 10-7-4-1 (40/50/60/70kg)

Bench 3×3
Barbell 3×3

D/B croc rows 3×3

Finisher

2 rounds of

Burpees x 6
Landmine rock’n’roll x 8 each side
Barbell Jammer x 10 each side

Monday 10/1/11

Clean 10-7-4-1 (40/50/90/115kg)

Deadlifts 3×5 (135kg)

5×1 (190kg)

Push Jerk 3×3 (110kg)

Tuesday 11/1/11

6mins of:
D/B Swing (35kg)
Box Jumps x 10 4 rounds completed

6mins of:
20 rowing strokes for power
5 x lateral burpees 3 completed + 1row

6mins
200m run
D/B cluster (D/B clean+squat+press) 3 completed

Matt

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