Tuesday, July 24, 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:
Circuit:
Thrusters (14" box): 1,2,3,4,5,4,3,2,1 x 32(16+16) kg.
Kettlebell High Pull: 1,2,3,4,5,4,3,2,1 x 32 kg.
Burpees: 1,2,3,4,5,4,2,3,2,1
Box Jump (20" box): 1,2,3,4,5,4,3,2,1
Snatches: 2(1+1),4(2+2),6(3+3),8(4+4),10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg.