Saturday, January 22, 2011

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.
Windmills: 1x10(5+5)xblue band
Over-Unders

Workout:
Push-Ups: 10,9,8,7,6,5,4,3,2,1
Forward Lunges: 3x20(10+10)x32(16+16) kg.
Floor Wipers: 3x10x135 lbs.
Dead Cleans: 3x20(10+10)x28 kg.
Ropes Gone Wild: 3x30 seconds on/30 seconds rest