Friday, August 17, 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:

Clean to Squat (16" box) to Push Press: 2,4,6,8,10,4,3,2,1 x 20 kg.

Kettlebell High Pull: 2,4,6,8,10,4,3,2,1 x 32 kg.

Burpees: 2,4,6,8,10,4,3,2,1

Box Jump (20" box): 2,4,6,8,10,4,3,2,1

Snatches: 2,4,6,8,10,4,3,2,1 x 24 kg.