Friday, May 07, 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:
Deadlifts: 1x10x135 lbs., 1x5x155 lbs., 2x5x205 lbs.
Bench Press: 1x10x95 lbs., 1x5x115 lbs., 1x5x155 lbs., 1x5x145 lbs.

Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Half Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Long Cycle: 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.