Monday, October 26, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x8(4+4)

Workout:
Circuit: 3x: Perform each exercise for 1 minute, rest 30 seconds
Kettlebell Ground Punch: 1x12(6+6)x24 kg.
rest 30 seconds
Box Jump (24" box) with Dumbbells: 1x14x10(5+5) lbs.
rest 30 seconds
Kettlebell Grapple Spins: 1x16x40(20+20) kg.
rest 30 seconds
Kettlebell Swings: 1x27x40 kg.
rest 30 seconds
Kettlebell Plyo Push-Ups: 10
rest 1 minute

Kettlebell Ground Punch: 1x30(15+15)x16 kg.
rest 30 seconds
Box Jump (24" box) with Dumbbells: 1x15x10(5+5) lbs.
rest 30 seconds
Kettlebell Grapple Spins: 1x19x32(16+16) kg.
rest 30 seconds
Kettlebell Swings: 1x30x40 kg.
rest 30 seconds
Kettlebell Plyo Push-Ups: 14
rest 1 minute

Kettlebell Ground Punch: 1x34(17+17)x16 kg.
rest 30 seconds
Box Jump (24" box) with Dumbbells: 1x17x10(5+5) lbs.
rest 30 seconds
Kettlebell Grapple Spins: 1x20x32(16+16) kg.
rest 30 seconds
Kettlebell Swings: 1x32x40 kg.
rest 30 seconds
Kettlebell Plyo Push-Ups: 14