Wednesday, September 16, 2009

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Windmills: 1x10(5+5)x20 lbs.
Snatches: 1x50(25+25)x16 kg.

Workout:
Circuit 1: 5 minutes
Squat Thrusts (10): 4x10
Pull-Ups (5): 4x5
Push-Ups (10): 3x10, 1x7
rest 1 minute
Circuit 2: 5 minutes
Split Jumps (10): 4x10
Squat Jumps (10): 4x10
Bent-Over Rows (10): 4x10x40(20+20) kg.
rest 1 minute
Circuit 3: 5 minutes
Swings (20): 3x20(10+10)x20 kg.
Mountain Climbers (20): 3x20
Jump Rope (50): 3x50