Wednesday, October 06, 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 & Press/Push-Up/Pull-Up Ladders:
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4

Sandbag Should Carry: 2 x 180 feet x 100 lbs.
Heavy Bag: 3 x 1 minute
Janda Sit-Ups: 3x4