Wednesday, December 22, 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:
Cleans: 10 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Half-Snatches: 10 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Cleans: 10 rpm, 60 sec/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 60 sec/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 60 sec/hand x 20 kg.