Friday, August 13, 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:
Clean & Jerk + Snatches/Push-Up/Pull-Up Ladders: 3x
Clean & Jerk: 2(1+1)x24 kg.
Snatches: 2(1+1)x24 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Jerk: 4(2+2)x24 kg.
Snatches: 4(2+2)x24 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Jerk: 6(3+3)x24 kg.
Snatches: 6(3+3)x24 kg.
Push-Ups: 6
Pull-Ups: 3

Swings: 30(15+15)x24 kg.
Jump Rope: 30 seconds: 61
Swings: 30 (15+15)x24 kg.
Jump Rope: 30 seconds: 66
Swings: 25(12+13)x24 kg.
Jump Rope: 20 seconds: 44
Swings: 25(13+12)x24 kg.
Jump Rope: 20 seconds: 44
Swings: 20(10+10)x24 kg.
Jump Rope: 10 seconds: 22
Swings: 20(10+10)x24 kg.
Jump Rope: 10 seconds: 22

Janda Sit-Ups: 3x4