Saturday, November 28, 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:
Kettlebell Touch & Go Sumo Deadlifts: 3x20x40(20+20) kg.

Circuit:
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Box Jumps (28" box): 2
Snatches: 2(1+1)x24 kg.
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Box Jumps (28" box): 4
Snatches: 4(2+2)x24 kg.
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Box Jumps (28" box): 6
Snatches: 6(3+3)x24 kg.
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Box Jumps (28" box): 8
Snatches: 8(4+4)x24 kg.
Clean & Press: 10(5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5
Box Jumps (28" box): 10
Snatches: 10(5+5)x24 kg.

Ab-OrigiOnals: 3x18