Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Cleans: 15 rpm, 1 min/hand x 24 kg. Rest 30 seconds
Snatches: 15 rpm, 1 min/hand x 24 kg. Rest 30 seconds
Long Cycle: 10 rpm, 1 min/hand x 24 kg.
Finisher: Complex: Burpees, Clean & Press, Pull-Ups
Burpees: 3x8
Clean & Press: 3x8x40(20+20) kg.
Pull-Ups: 3x8
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Training for Strength Endurance utilizing kettlebells, bodyweight, sandbags, sledgehammers and ropes! Follow my training here...
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About Me
- Randy Davis
- Have been a triathlete since '97 have completed many triathlons from sprint to Ironman including a finish at the 2003 Hawaii Ironman. I currently hold a Trainers License from the WKC and have previously been trained as an RKC.
Mike Mahler
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