| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Goblet Squats: 2x10x16 kg. |
| Workout: |
| Swings: 2x20(10+10)x24 kg. |
| Snatches: 2x20(10+10)x24 kg. |
| Jerks: 2x20(10+10)x24 kg. |
| Dead Hang Cleans: 2x20(10+10)x32 kg. |
Saturday, December 15, 2012
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