Saturday, December 31, 2011

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

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

Workout:
Swings: 1x20(10+10)x16 kg., 1x20(10+10)x24 kg., 1x20(10+10)x32 kg.
Clean to Squat (16" box) to Push Press: 3x10(5+5)x20 kg.
Dead Hang Cleans: 3x10(5+5)x28 kg.
Kettlebell High Pull: 3x8x40 kg.

Balance Training