Sunday, May 29, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Jump Rope (50), Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Cleans: 10 rpm, 1 min/hand x 24 kg. Rest 1 minute
Snatches: 10 rpm, 1 min/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 1 min/hand x 24 kg. Rest 1 minute

Swing to Flip to Squat (16" box) to Press: 3x10x16 kg.
Heavy Bag: 3 x 30 seconds on/30 seconds off
Farmer's Walk: 4 x 50 feet x 200(100+100) lbs.
Ab-OrigiOnals: 3x15