Saturday, October 02, 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:
Circuit: 3x
Squat (16" box) to Push Press: 3x10(5+5)x20 kg.
Heavy Bag: 3 x 1 minute
rest 30 seconds
Jump Rope: 3 x 1 minute (143,132,153)
rest 30 seconds

Farmer's Walk: 3 x 100 feet x 80(40+40) kg.
Janda Sit-Ups: 3x4