Friday, January 29, 2010

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:
Clean & Press/Clean/Push-Up/Pull-Up Ladders: 2x
Clean & Press: 1x40(20+20) kg.
Cleans: 2(1+1)x32 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 2x40(20+20) kg.
Cleans: 4(2+2)x32 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 3x40(20+20) kg.
Cleans: 6(3+3)x32 kg.
Push-Ups: 6
Pull-Ups: 3

Snatches: 36(18+18)x6x16 kg.

Ab-OrigiOnals: 3x20