Tuesday, September 22, 2009

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

Workout: Circuit 3x:
Circuit 1: 1x
Snatches: 1x16(8+8)x20 kg.
Thrusters: 1x16(8+8)x20 kg.
Squats: 1x16(8+8)x20 kg.
Split Rows: 1x16(8+8)x20 kg.
Explosive Push-Ups: 1x8
Circuit 2: 2x
Snatches: 2x12(6+6)x20 kg.
Thrusters: 2x12(6+6)x20 kg.
Squats: 2x12(6+6)x20 kg.
Split Rows: 2x12(6+6)x20 kg.
Explosive Push-Ups: 2x8

Finisher:
30 seconds Swings: 1x20(10+10)x20 kg.
30 seconds Jump Rope: 60
30 seconds Swings: 1x20(10+10)x20 kg.
30 seconds Jump Rope: 60
25 seconds Swings: 1x14(7+7)x20 kg.
20 seconds Jump Rope: 40
25 seconds Swings: 1x14(7+7)x20 kg.
20 seconds Jump Rope: 40
20 seconds Swings: 1x12(6+6)x20 kg.
10 seconds Jump Rope: 20
20 seconds Swings: 1x12(6+6)x20 kg.
10 seconds Jump Rope: 20

Stretch:
Seated Groin Stretch
Kneeling Hip Flexor Stretch
Illiotibial/Hip Abductors
Calf Stretch
Pull-Up Bar Hang