Tuesday, October 06, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x6(3+3)

Workout:
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 1 min/hand x 20 kg.

Circuit: 3x
Push-Ups: 3x10
Jumping Pull-Ups: 3x10
Rock-Up Squats: 3x10x16 kg.

Treadmill Run:
2.50 miles