Wednesday, January 25, 2012

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings, 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: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute

Kettlebell Dead Hang Cleans: 3x10(5+5)x32 kg.
Kettlebell High Pulls: 3x8x48 kg.

Balance Training