Friday, July 17, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 2 x 10 x blue band
Windmills: 2x10(5+5)x20 lbs.
Swings: 2x20(10+10)x24 kg.

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

Snatches: 40(20+20)x7x16 kg.