Tuesday, October 19, 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: 1x6x75 lbs., 5x6x85 lbs. rest 30 seconds
Deadlift: 6x6x175 lbs. rest 30 seconds

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