Sunday, September 20, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Superset:
Rhomboid Stretch: 3x10xblue band
Pistols (18" box): 3x4(2+2)

Workout:
Superset 1:
Swings: 12(6+6), 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2 (1+1) x 32 kg.
Push-Ups on Rings: 6,5,4,3,2,1
Superset 2:
Snatches: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2 (1+1) x 24 kg.
Dips: 5,4,3,2,1
Superset 3:
Jerks: 5,4,3,2,1 x 40(20+20) kg.
Pull-Ups: 5,4,3,2,1