Sunday, March 13, 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:
Superset:
Clean to Squat (16" box) to Push-Press: 10,9,8,7,6,5,4,3,2,1 x 20 kg.
2 Push-Up Deadlift Burpees + Snatches + Pull-Ups:
Push-Ups: 20,18,16,14,12,10,8,6,4,2
Deadlift Burpees: 10,9,8,7,6,5,4,3,2,1 x 48(24+24) kg.
Snatches: 20,18,16,14,12,10,8,6,4,2 x 24 kg.
Pull-Ups: 10,9,8,7,6,5,4,3,2,1