Saturday, September 28, 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

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

Workout:

Cleans: 10 rpm, 1 min/hand x 20 kg.   Rest 30 seconds Snatches: 10 rpm, 1 min/hand x 20 kg.   Rest 30 seconds Jerks: 10 rpm, 1 min/hand x 20 kg.   Rest 30 seconds