Monday, August 23, 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:
Round 1:
Figure 8 to a Hold: 3 minutes: 1x60x20 kg.
Ropes Gone Wild: 1 minute
rest: 1 minute
Round 2:
Swings (left hand): 1 minute: 1x35x24 kg.
Swings (right hand): 1 minute: 1x35x24 kg.
rest: 30 seconds
Swings (alternating): 1 minute: 1x35x24 kg.
Goblet Squats: 1 minute: 1x20x16 kg.
Ropes Gone Wild: 1 minute
rest: 1 minute
Round 3:
KB Chest Press: 30 seconds: 1x9x40(20+20)
KB Chest Press (left side): 30 seconds: 1x8x40(20+20)
KB Chest Press (right side): 30 seconds: 1x8x40(20+20)
BW Squats: 30 seconds: 1x17
Iso Squats: 30 seconds: 1x30 seconds
Jump Squats: 30 seconds: 1x18
Ropes Gone Wild: 1 minute
rest: 1 minute
Round 4:
Suitcase Deadlift to a Row (left): 1x5x28 kg.
Suitcase Deadlift to a Row (right): 1x5x28 kg.
Flip to a Squat: 1x10x16 kg.
Ropes Gone Wild: 30 seconds
rest: 1 minute
Round 5:
Press to a Get-Up: 1x10(5+5)x16 kg.
Super Plank to Drop Hip: 1x5
Snatches: 1x20(10+10)x24 kg.
Ropes Gone Wild: 30 seconds