Friday, June 19, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 1x10x blue band
Windmills: 1x10(5+5)x20 lbs.
Swings: 1x30(15+15)x24 kg.
Partial Turkish Get-Ups: 1x8(4+4)x16 kg.
Goblet Squats: 1x10x16 kg.
Pull-Up Bar Hang: 1

Workout:
Clean & Press/Pull-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Pull-Up: 1
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Pull-Up: 2
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Pull-Up: 3
rest: 1-2 minutes
Pull-Up Bar Hang: 1

Snatches: 50x7x16 kg.
Pull-Up Bar Hang: 1