Saturday, June 27, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Cook Hip Lift: 2x20(10+10)
Standing Hip Pendulums
Rhomboid Stretch: 2 x 10 x blue band

Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 5x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Push-Ups: 6
Pull-Ups: 3
rest: 1-2 minutes

Bike:
11.24 miles