Friday, June 10, 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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 1x2(1+1)x12 kg.

Workout:
2 Arm Kettlebell Swings: 1x10x32 kg.
Bench Press: 1x5x95 lbs., 1x5x115 lbs., 1x10x135 lbs.
Snatches: 1x20(10+10)x24 kg.
Bent-Over Rows: 1x10x95 lbs.
Bicep Curls: 1x10x50 lbs.
Tricep Push-Downs: 1x10x50 lbs.
Curl-Ups: 1x10
Side Bridges: 1x20(10+10)
Squats (16" box): 1x10x95 lbs.
Swings: 1x20(10+10)x32 kg.