Saturday, February 18, 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)x16 kg.

Crossover

Swings: 1x20(10+10)x24 kg.

Workout:

Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute

Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute

Jerks: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute

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

Kettlebell High Pulls: 3x10x40 kg.

Balance Training