Friday, May 14, 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
Clean & Press: 2x40(20+20) kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4x40(20+20) kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6x40(20+20) kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4x40(20+20) kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2x40(20+20) kg.
Push-Ups: 2
Pull-Ups: 1

Cleans: 10 rpm, 2 minutes/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 2 minutes/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 2 minutes/hand x 20 kg.

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