Sunday, December 27, 2009

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)

Workout:
Cleans: 12 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Snatches: 12 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 24 kg.

Finisher: Kettlebell Clean & Push Press Burpees
2x10x40(20+20) kg.