Friday, December 31, 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:
Snatches: 1x5x20 kg.
Squats (16" box): 1x5x20 kg
Windmills: 1x5x blue band
Thrusters (16" box): 1x5x20 kg.
Push Press: 1x5x20 kg.
Left Side Swings: 1x10x20 kg. Right Side Swings: 1x10x20 kg.

Snatches: 1x4x20 kg.
Squats (16" box): 1x4x20 kg
Windmills: 1x4x blue band
Thrusters (16" box): 1x4x20 kg.
Push Press: 1x4x20 kg.
Left Side Swings: 1x10x20 kg. Right Side Swings: 1x10x20 kg.

Snatches: 1x3x20 kg.
Squats (16" box): 1x3x20 kg
Windmills: 1x3x blue band
Thrusters (16" box): 1x3x20 kg.
Push Press: 1x3x20 kg.
Left Side Right Side

Snatches: 1x2x20 kg.
Squats (16" box): 1x2x20 kg
Windmills: 1x2x blue band
Thrusters (16" box): 1x2x20 kg.
Push Press: 1x2x20 kg.
Left Side Right Side

Snatches: 1x1x20 kg.
Squats (16" box): 1x1x20 kg
Windmills: 1x1x blue band
Thrusters (16" box): 1x1x20 kg.
Push Press: 1x1x20 kg.
Left Side Right Side

Swings: 1x20x20kg.