Friday, July 24, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Windmills: 2x10(5+5)x20 lbs.
Rhomboid Stretch: 2 x 10 x blue band
Goblet Squats: 2x10x16 kg.

Workout:
Clean & Press/Pistols/Pull-Up/Push-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Pistols (18" box): 2(1+1)
Pull-Ups: 1
Push-Ups: 2
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Pistols (18" box): 4(2+2)
Pull-Ups: 2
Push-Ups: 4
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Pistols (18" box): 6(3+3)
Pull-Ups: 3
Push-Ups: 6
rest: 1-2 minutes

Snatches: 50(25+25)x7x16 kg.