Friday, June 25, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls
Shinbox Swings (circles)
Shirt Rips
Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
5x; 20 seconds work/10 seconds rest
Vegas Pro Commando Straps:

Double Rows: 11,9,10,9,9
rest 1 minute
Squat Flyes: 8,9,10,11,10
rest 1 minute
Knee-Up Push-Ups: 5,6,5,5,6
rest 1 minute
Single Row: 10,10,9,9,9
rest 1 minute
Dip-Feet: 7,7,8,8,8
rest 1 minute
Knee-In Push-Ups: 7,6,5,5,5