Friday, October 21, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Swings: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 32 kg.
Push-Ups: 5,4,3,2,1

Snatches: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 24 kg.
Dips: 5,4,3,2,1

Jerks: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 24 kg.
Pull-Ups: 5,4,3,2,1

Medicine Ball Toss: 1x50x20 lbs.
Wall Ball: 1x25x20 lbs.

Balance Training