Sunday, November 14, 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:
Kettlebell Swings: 2x20(10+10)x28 kg.
Floor Press: 1x20x40(20+20) kg., 1x20(17+3)x40(20+20) kg.
Squats (16" box): 2x20x24 kg.
Bent-Over Rows: 2x20(10+10)x24 kg.

Ropes Gone Wild: 3x30 seconds on/30 seconds rest
Janda Sit-Ups: 3x4