Wednesday, May 29, 2013

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

Windmills

Workout:

Pull-Ups: 10 (5,3,2)

Double Jerks:

1x10x50(25+25) lbs., 1x20x50(25+25) lbs.

1x10x32(16+16) kg., 1x15x32(16+16) kg.

1x10x40(20+20) kg.

2x10x32(16+16) kg., 2x10x50(25+25) lbs.

Snatches: 1x20(10+10)x16 kg., 1x20(10+10)x20 kg., 1x20(10+10)x24 kg.

Jerk Specific Squats: 3x20x32(16+16) kg.

Push-Ups: 10