Sunday, November 06, 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: Tough Mudder Workout
Perform each exercise for 1 minute followed by 30 seconds rest
TM Push-Up: 10(5+5)x15 lbs.
Swings: 30x28 kg., 30x28 kg.
Jumping Lunges: 33
Bent-Over Rows: 25x32(16+16)
Lateral Lunges: 15x50(25+25) lbs.
Renegade Rows: 30x20 kg.
Lunge+Twist: 22x25 lbs.
Jerks: 15x20 kg., 15x20 kg.
Decline Push-Ups: 20
Mountain Climbers: 80
Pull-Ups/Chin-Ups - assisted with light band: 15
Plank: 1 minute
Side Plank: 30 seconds each side
Dips: 10
Front Squats (16" box): 20x16 kg.

Balance Training