Thursday, July 16, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 2 x 10 x blue band
Kettlebell Arm Bar: 1x4(2+2)x16 kg.
Goblet Squats: 2x10x16 kg.
Swings: 2x20(10+10)x24 kg.
Cleans: 2x10(5+5)x24 kg.

Workout:
Jerks: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle: 12 rpm, 90 sec/hand x 20 kg.