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 | |
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Kettlebell Arm Bar: 1x2(1+1)x16 kg. |
Crossover |
Swings: 1x20(10+10)x24 kg. |
|
Workout: |
Cleans: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute |
Snatches: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute |
Jerks: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute |
|
Kettlebell Dead Hang Cleans: 3x10(5+5)x28 kg. |
Kettlebell High Pulls: 3x10x32 kg. |
|
Balance Training |
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