Tuesday, October 25, 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: 2x12(6+6)x28 kg.
Renegade Rows: 2x10(5+5)x24 kg.
Cleans: 2x20(10+10)x28 kg.
Snatches: 2x20(10+10)x24 kg.
Alternating Cleans: 2x10(5+5)x24 kg.
Double Clean and Press: 2x5x40(20+20) kg.
Front Squat (16" box): 2x12x20 kg.

Balance Training