Thursday, February 03, 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)x15 lbs.
Over-Unders

Workout:
Renegade Rows: 5x20(10+10)x20 kg. 30 seconds rest between sets
1 Leg Deadlift: 5x20(10+10)x20 kg. 30 seconds rest between sets
TriAngle Push-Ups: 3x10 30 seconds rest between sets
Unicycle: 50(25+25), 49(25+24), 49(24+25) 30 seconds on, 30 seconds rest
Deadlift Burpees: 2x9x48(24+24) kg., 2x10x48(24+24) kg., 1x6x48(24+24) kg. 30 seconds on, 30 seconds rest

Note: hurt lower back on last set of Burpees