Thursday, December 09, 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:
Swings: 4x20(10+10)x32 kg.
Push Press: 3x20x32(16+16) kg., 1x20x50(25+25) lbs.
Pull-Ups: 1x15 w/ light band, 1x14 w/ medium band, 1x14 w/ heavy band
Squats (16" box): 2x20x24 kg.