Wednesday, October 14, 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:
Clean & Press/Push-Up/Pull-Up/Goblet Squat Ladders: 3x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Goblet Squats: 2x20 kg.
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Goblet Squats: 4x20 kg.
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Goblet Squats: 6x20 kg.

Snatches: 20(10+10)x6x20 kg.