Saturday, March 26, 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: 12 rpm, 60 sec/hand x 20 kg. Rest 1 minute
Snatches: 12 rpm, 60 sec/hand x 20 kg. Rest 1 minute
Jerks: 12 rpm, 60 sec/hand x 20 kg. Rest 1 minute

Swings: 1x30(15+15)x24 kg., 1x30(15+15)x28 kg., 1x30(15+15)x32 kg.