Todays session 23/11/2010

OK, been lazy and haven't written a blog for a while so here goes the start of another attempt!
This was my session today:

6 X 3 minute cycles.
All swings: 32kg bell
Everything else: 24kg bell

Set 1:
swings for 30 reps
Snatch L/H for 15 reps
Rest: the remainder of the 3 minutes

Set 2:
Swings for 30 reps
Snatch: R/H for 15 reps
Rest: the remainder of the 3 minutes

Set 3:
Swings for 30 reps
Squat and press: L/H for 15 reps
Rest: the remainder of the 3 minutes

Set 4:
Swings for 30 reps
Squat and press: R/H for 15 reps
Rest: the remainder of the 3 minutes

Set 5:
Swings for 30 reps
Cleans: L/H for 15 reps
Rest: the remainder of the 3 minutes

Set 6:
Swings for 30 reps
Cleans: R/H for 15 reps
Rest: the remainder of the 3 minutes

It's only an 18 minute circuit but pretty tough.
Be strict with the rest periods and aim to finish in the 18 minutes.
Obviously go for the weights that match your current strength and skill level.
It wasn't a massive calorie burner at 18 minutes long but I guess you could always double up or add another couple of circuits with different exercises.

Heart rate averaged 154 and peaked at 176 during the squat and press.
Back felt great after. Swings always seem therapeutic for me in this area.