Sunday, January 24, 2010

Warm-Up:
Swings: 3x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band

Workout:
Cleans: 10 rpm, 2 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 10 rpm, 2 min/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 10 rpm, 2 min/hand x 20 kg.

Bodyweight Rows: 15
Bodyweight Squats (16" box): 25
Push-Ups: 15
Jump Rope: 50
Mountain Climbers: 20
Close Grip Push-Ups: 10
Bodyweight Rows: 15

The AbSlide: 15
Bicycle Crunches: 25
Ab-OrigiOnals: 20