Monday, October 19, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band

Workout:
Clean & Press/Push-Up/Pull-Up/Pistols/The AbSlide Ladders: 1x
Clean & Press: 2(1+1), 4(2+2), 6(3+3), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 24 kg.
Push-Ups: 2, 4, 6, 8, 6, 4, 2
Pull-Ups: 1, 2, 3, 4, 3, 2, 1
Pistols (18" box): 2(1+1), 4(2+2), 6(3+3), 8(4+4), 6(3+3), 4(2+2), 2(1+1)
The AbSlide: 3, 6, 9, 12, 9, 6, 3

Circuit: 3x
Heavy Bag: 30 seconds
rest 30 seconds
Treadmill (7 mph, 8% incline): 30 seconds; Total Distance: .15 miles
rest 30 seconds
Ropes Gone Wild: 30 seconds
rest 30 seconds