| 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)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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