Monday, November 23, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)

Workout:
Snatches: 3x20(10+10)x24 kg.

Circuit: 3x
Box Jumps (24" box): 30 seconds: 9,12,12
rest 1 minute
Snatches: 30 seconds: 14(7+7)x24 kg., 14(7+7)x24 kg., 14(7+7)x24 kg.
rest 1 minute
Ropes Gone Wild: 30 seconds
rest 1 minute

Ab-OrigiOnals: 3x15