Monday, November 16, 2009

Warm-Up:
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)

Workout:
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Push Press: 15 rpm, 1 min/hand x 20 kg.

Circuit: 5x
Heavy Bag: 30 seconds
rest 1 minute
Treadmill (8 mph, 8% incline): 30 seconds: Total Distance: .30 miles
rest 1 minute
Ropes Gone Wild: 30 seconds
rest 1 minute

Ab-OrigiOnals: 3x15