Snatch 2/50% 2/60% 2/70% 1/75% 5×1/80%
Clean & Jerk 2/50% 2/60% 2/70% 1/75% 5×1/80%

Roll Out 5-10min

Warm Up (15min)

2×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell

1×12ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

3×30sec of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT

1x10ea of:
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
1x5ea of:
Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance

Work Out (70min)

3 Sets
Band Wave Squats 5-3-5
45-30-15sec Hand Stand Holds
6 Scapula Pull Up + Chin-up

3 Sets
6ea 2 Arm K-Bell Lateral Pick Up
6 True Push-up
6 Supinated Pull Up + 12 Scapula Pull-up
6 Turtles (Tempo:4-1-4)

3 Sets
6ea Split Squat
12 DB Skull Crusher
12 Rockers
12 Archers

3 Sets
6ea DB OH Step Up
10 Pull Overs
10 V Crunch
10 Cobras
15 Oblique Dip

3 Sets
6ea Rear leg Split Squat w/10kg
10 Seated Sup Shoulder Raise (Tempo: 4-2-2)
10 Seated DB Rear Flys (Tempo: 4-2-2)
10 DB Seated Empty Cans (Tempo: 4-2-2)

3 Sets
8 Manuel Reseated Bench Row
15 Reverse Hyper Extensions

Cool Down(15min)

onefourfourone.com

Rest

Rest
Schedule tell the games. July 16-18, 2010 @ Carson, CA
ON: Tuesday, Wednesday, Friday, & Saturday
OFF: Monday, Thursday, & Sunday