Friday, July 16, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
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:
Kettlebell Complex: 15/10/5
Snatches: 1x30(15+15)x24 kg., 1x20(10+10)x24 kg., 1x10(5+5)x24 kg.
Cleans: 1x30(15+15)x24 kg., 1x20(10+10)x24 kg., 1x10(5+5)x24 kg.
Swings: 1x30(15+15)x24 kg., 1x20(10+10)x24 kg., 1x10(5+5)x24 kg.

Superset:
Front Squat to Push Press: 3x5x32(16+16) kg.
Pull-Ups: 1x5, 2x5 (assisted with light band)

Superset:
Farmer's Walk: 3 x 100 feet x 80(40+40) kg.
Plank: 3 x 1 minute