Sunday, July 01, 2012

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

Crossover

Kettlebell Arm Bar: 1x2(1+1)x16 kg.

Swings: 2x20(10+10)x24 kg.

Workout:

Kettlebell Juggling: 4 x 5 minutes, rest 2 minutes between sets

1 x 2 minutes: 59x20 kg.

1 x 3 minutes: 91x16 kg.

rest 2 minutes

1 x 2 minutes: 61x20 kg.

1 x 3 minutes: 96x16 kg.

rest 2 minutes

1 x 2 minutes: 56x20 kg.

1 x 3 minutes: 92x16 kg.

rest 2 minutes

1 x 2 minutes: 59x20 kg.

1 x 3 minutes: 89x16 kg.