Monday, April 26, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Snatches: 2x10(5+5)x28 kg.
Rhomboid Stretch: 2x10xblue band

Workout:
Cleans: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Push Press: 10 rpm, 90 sec/hand x 20 kg.

Superset:
Get-Up Sit-Up: 2x10(5+5)x16 kg.
Russian Twist: 2x20(10+10)x16 kg.

Circuit: 3x
Heavy Bag: 1 minute
rest 45 seconds
Ropes Gone Wild: 1 minute
rest 45 seconds
Jump Rope: 1 minute (135, 140, 149)
rest 45 seconds