Friday, July 02, 2010

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

Workout:
Circuit: 3x
Snatches: 20(10+10)x24 kg.
Heavy Bag: 1 minute
rest 1 minute
Clean & Push-Press: 10x40(20+20) kg.
Ropes Gone Wild: 1 minute
rest 1 minute
Deadlift Burpees: 10x64(32+32) kg.
Jump Rope: 1 minute (135,140,148)
rest 2 minutes