Thursday, May 19, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions, Jump Rope (50)
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: 1x2(1+1)x12 kg.

Workout:
Superset:
Swing to Flip to Squat to Press: 21x16 kg., 15x16 kg., 9x16 kg.
Jumping Pull-Ups (on rope): 21,15,9

Circuit: 3x
Dead Cleans: 3x10(5+5)x28 kg.
Deadlift Burpees: 3x10x48(24+24) kg.
Clean and Jerk: 3x10(5+5)x20 kg.