Wednesday, October 23, 2013

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

Windmills

Workout:

Circuit:

Superset:

Swings: 3x20(10+10)x24 kg.   2x20(10+10)x24 kg.   1x20(10+10)x24 kg.

Jumping Pull-Ups: 3x10   2x10   1x10

Superset:

Thrusters (18" box): 3x10(5+5)x16 kg.   2x10(5+5)x16 kg.   1x10(5+5)x16 kg.

Kettlebell High Pull: 3x10x28 kg.   2x10x28 kg.   1x10x28 kg.

Superset:

Split Jump: 3x20   2x20   1x20

Jump Rope: 3x50   2x50   1x50

Superset:

Kettlebell Row: 3x20(10+10)x24 kg.   2x20(10+10)x24 kg.   1x20(10+10)x24 kg.

Mountain Climbers: 3x20   2x20   1x20