Friday, March 11, 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
Turkish Get-Ups: 1x6(3+3)x12 kg.

Workout:
Cleans: 10 rpm, 60 sec/hand x 28 kg. Rest 1 minute
Half Snatches: 6 rpm, 60 sec/hand x 28 kg. Rest 1 minute
Jerks: 6 rpm, 60 sec/hand x 28 kg. Rest 1 minute
Cleans: 12 rpm, 60 sec/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 60 sec/hand x 20 kg. Rest 30 seconds
Jerks: 12 rpm, 60 sec/hand x 20 kg.