Monday, June 14, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Windmills: 1x10(5+5)x12 kg.

Workout:
Circuit: 2x
Heavy Bag: 1 minute
Snatches: 20(10+10)x24 kg.
rest 1 minute
Ropes Gone Wild: 1 minute
Clean & Press: 10x40(20+20) kg.
rest 1 minute
Jump Rope: 1 minute
Atomic Push-Ups: Vegas Pro Commando Straps: 10
rest 2 minutes

Farmer's Walk: 3 x 100 feet x 80(40+40) kg.