Monday, July 20, 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.
Touch & Go Sumo Deadlifts: 2x20x40(20+20) kg.

Workout:
Box Jump/Snatch/Box Jump/Snatch/Push-Up/Pull-Up Ladders: 2x
Box Jump (20" box): 1
Snatch (L): 1x24 kg.
Box Jump (20" box): 1
Snatch (R): 1x24 kg.
Push-Ups: 2
Pull-Ups: 1
Box Jump (20" box): 2
Snatch (L): 2x24 kg.
Box Jump (20" box): 2
Snatch (R): 2x24 kg.
Push-Ups: 4
Pull-Ups: 2
Box Jump (20" box): 3
Snatch (L): 3x24 kg.
Box Jump (20" box): 3
Snatch (R): 3x24 kg.
Push-Ups: 6
Pull-Ups: 3
Box Jump (20" box): 4
Snatch (L): 4x24 kg.
Box Jump (20" box): 4
Snatch (R): 4x24 kg.
Push-Ups: 8
Pull-Ups: 4

Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 12 rpm, 90 sec/hand x 20 kg.