Saturday, December 05, 2009

Warm-Up:
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)

Workout:
Goblet Squats: 2x10x20kg.
Snatches: 2x20(10+10)x20 kg.

Cleans: 12 rpm, 2 min/hand x 20 kg. Rest 90 seconds
Half Snatch: 12 rpm, 2 min/hand x 20 kg. Rest 90 seconds
Long Cycle: 10 rpm, 2 min/hand x 20 kg.