Saturday, December 03, 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

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

Workout:
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds

Kettlebell Dead Hang Alternating Cleans: 3x10(5+5)x28 kg.
Kettlebell High Pulls: 3x10x32 kg.

Balance Training