Tuesday, August 23, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Woodpecker
Lunge Stretch

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

Superset: 3x
Ropes Gone Wild: 45 seconds on/45 seconds rest
Heavy Bag: 45 seconds on/45 seconds rest

Balance Training