Thursday, April 14, 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: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute Snatches: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute Jerks: 10 rpm, 90 sec/hand x 20 kg.