Thursday, November 03, 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:
Clean & Press: 2 (1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4 (2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6 (3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 8 (4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Clean & Press: 10 (5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5

Dead Hang Clean: 3x10(5+5)x28 kg.

Kettlebell High Pull: 1x10x32 kg., 1x10x40 kg., 1x10x32 kg.

Balance Training