Thursday, July 02, 2009

Lower back is feeling a little better today so completed the following workout;

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 2 x 10 x blue band
Cook Hip Lift: 2x20(10+10)
Standing Hip Pendulums
Swings: 2x20(10+10)x20 kg.
Cleans: 2x10(5+5)x20 kg.

Workout:
Cleans: 10 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Half Snatch: 10 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 10 rpm, 90 sec/hand x 20 kg.

Run:
2.76 miles