Sunday, September 18, 2011

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

Workout:
Swing: 3x20(10+10)x24 kg.
Clean to Squat (16" box) to Push Press: 3x10(5+5)x20 kg.
Alternating Floor Press: 1x5(3 right, 2 left)x24 kg., 1x6(3+3)x20 kg., 2x10(5+5)x20 kg.

Superset: 3x
Burpee Pull-Up Knees to Elbows: 4
Jump Rope: 100

Balance Training