Tuesday, August 18, 2009

Almost back to 100%!

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 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
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1

Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 15 rpm, 1 min/hand x 20 kg.