Sunday, July 26, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 1x50(25+25)x20 kg.
Rhomboid Stretch: 2 x 10 x blue band
Goblet Squats: 2x10x16 kg.

Workout:
Clean & Press/Pull-Up/Push-Up Ladders: 2x
Clean & Press: 2(1+1)x20 kg.
Pull-Ups: 1
Push-Ups: 2
Clean & Press: 4(2+2)x20 kg.
Pull-Ups: 2
Push-Ups: 4
Clean & Press: 6(3+3)x20 kg.
Pull-Ups: 3
Push-Ups: 6
Clean & Press: 8(4+4)x20 kg.
Pull-Ups: 4
Push-Ups: 8
rest: 1-2 minutes

Deadlift Burpees: 1x50x80(40+40) kg.

Circuit: 3x
Heavy Bag: 3 x 30 seconds on/15 seconds rest
Treadmill (6.5 mph, 7% incline, .12 miles): 3 x 30 seconds on/15 seconds rest
Ropes Gone Wild: 3 x 30 seconds on/15 seconds rest
Rest: 45 seconds