Sunday, October 24, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Superset:
Push Press: 6x6x90 lbs. rest 30 seconds
Deadlift: 6x6x180 lbs. rest 30 seconds

Superset:
Pull-Ups assisted with light band: 6x6 rest 30 seconds
Kettlebell Bench Press: 6x6x48(24+24) kg. rest 30 seconds

Superset:
Heavy Bag: 5 x 30 seconds on/30 seconds rest
High Knee Dumbbell Press: 5 x 30 seconds on/30 seconds rest
(58,61,68,69,70)