Wednesday, August 03, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Foundation Squat
Woodpecker
Lunge Stretch

Workout:
Cleans: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute

Superset:
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1