Wednesday, January 12, 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
Deadlifts: 1x10x135 lbs.

Workout:
Superset: 20 sets of 3 reps of each exercise for 20 minutes. Do 3 Pull-Ups
on the start of each minute and 3 Deadlifts at the 30 second mark.
Pull-Ups: 20x3
Deadlifts: 20x3x155 lbs.

Superset: 2x
Push-Ups: 10
Jump Tucks: 10
Kettlebell Floor Press: 10x32(16+16) kg.
Dead Clean & Press: 20(10+10)x16 kg.