Friday, April 02, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band

Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Cleans & Press: 2(1+1)x24 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x24 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x24 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x24 kg.
Push-Ups: 4
Pull-Ups: 2
Cleans & Press: 2(1+1)x24 kg.
Push-Ups: 2
Pull-Ups: 1

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

Farmer's Walk: 5 x 100 feet x 80 (40+40) kg.