Monday, May 24, 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
Goblet Squats: 2x10x16 kg.

Workout:
Round 1: Superset 4x, rest 1 minute between supersets
Sumo Deadlifts: 10x64(32+32) kg.
Swings: 10(5+5)x32 kg.

Round 2: Superset 4x, rest 1 minute between supersets
Get-Up Sit-Ups: 10(5+5)x16 kg.
Russian Twists: 20(10+10)x16 kg.

Round 3: Superset 4x, rest 1 minute between supersets
Clean & Press Ladders: 1,1,2,2,3,3,4,4 x 20 kg.
High-Pull to a Snatch: 20(10(5+5)+10(5+5)) x 20 kg.