Thursday, July 30, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Rhomboid Stretch: 1 x 10 x blue band
Windmills: 1x10(5+5)x20 lbs.
Goblet Squats: 1x10x16 kg.
Swings: 1x20(10+10)x24 kg.

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

Snatches: 60(30+30)x7x16 kg.