Tuesday, November 02, 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): 2x8(4+4)

Workout:
Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle: 12 rpm, 1 min/hand x 20 kg.

High Pull/Squats/Pull-Ups/Burpees/Snatches Ladders:
High Pull: 1,2,3,4,5,4,3,2,1 x 24 kg.
Squats: 1,2,3,4,5,4,3,2,1 x 24 kg.
Pull-Ups: 1,2,3,4,5,4,3,2,1
Burpees: 1,2,3,4,5,4,3,2,1 x 80(40+40) kg.
Snatches: 2(1+1),4(2+2),6(3+3),8(4+4),10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg.