Monday, December 07, 2009

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)

Workout:
Swings: 2x20(10+10)x20 kg.

Clean & Press/Push-Up/Pull-Up Ladders:
Clean & Press: 2(1+1)x20 kg.
Push-Up: 2
Pull-Up: 1
Clean & Press: 4(2+2)x20 kg.
Push-Up: 4
Pull-Up: 2
Clean & Press: 6(3+3)x20 kg.
Push-Up: 6
Pull-Up: 3
Clean & Press: 8(4+4)x20 kg.
Push-Up: 8
Pull-Up: 4
Clean & Press: 10(10+10)x20 kg.
Push-Up: 10
Pull-Up: 5

Circuit 3x:
Heavy Bag: 3 x 30 seconds: Rest 1 minute
Treadmill (7.5 mph, 8% incline): 3 x 30 seconds: Rest 1 minute
- total distance: .18 miles
Ropes Gone Wild: 3 x 30 seconds: Rest 1 minute

Finisher: 3x: Burpees with Snatches:
Burpees: 3x10
Snatches: 3x20(10+10)x24 kg.