Thursday, June 16, 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: 2x2(1+1)x12 kg.

Workout:
Cleans: 10 rpm, 1 min/hand x 24 kg. Rest 30 seconds
Snatches: 10 rpm, 1 min/hand x 24 kg. Rest 30 seconds
Jerks: 10 rpm, 1 min/hand x 24 kg. Rest 30 seconds

Superset:
Swing to Flip to Squat (16" box) to Press: 3x10x16 kg.
Ropes Gone Wild: 3 x 30 seconds