Monday, November 30, 2009

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

Workout:
Cleans: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Half Snatch: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Push Press: 10 rpm, 2 min/hand x 20 kg.