Tuesday, September 01, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x20 kg.
Windmills: 2x10(5+5)x20 lbs.
Snatches: 2x20(10+10)x24 kg.

Workout:
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 12 rpm, 90 sec/hand x 20 kg.