Sunday, March 28, 2010

Warm-Up:
Swings: 3x20(10+10)x24 kg.
Snatches: 3x10(5+5)x24 kg.

Workout:
Cleans: 12 rpm, 1 min/hand x 24 kg. Rest 30 seconds
Half Snatch: 12 rpm, 1 min/hand x 24 kg. Rest 30 seconds
Push Press: 12 rpm, 1 min/hand x 24 kg.

Vegas Pro Commando Straps:
Superset:
Chest Press: 3x12
Low Back Row: 3x12
Pistols: 3x12(6+6)
Crunches: 3x12