Wednesday, June 17, 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:
Pistols (16" box)/Push-Ups Ladders: 3x
Pistols (16" box): 2(1+1)
Push-Ups: 2
Pistols (16" box): 4(2+2)
Push-Ups: 4
Pistols (16" box): 6(3+3)
Push-Ups: 6
rest: 1-2 minutes
Pull-Up Bar Hang: 1

Snatches: 46(23+23)x7x16 kg.
Pull-Up Bar Hang: 1