Monday, September 05, 2011

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

Workout:
Swings: 2x20(10+10)x24 kg.

Cleans: 3 minutes: 61 x 20 kg.
rest 3 minutes
Clean & Press: 3 minutes: 50 x 16 kg.
rest 3 minutes
Jerk: 3 minutes: 50 x 20 kg.
rest 3 minutes
Half Snatch: 3 minutes: 46 x 20 kg.
rest 3 minutes
Push Press: 3 minutes: 20 x 20 kg., 40 x 16 kg.

Balance Training