Sunday, November 10, 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

Hip Circles

Hips - Walking Knee-Ups

Shoulder dislocate

Workout:

Alternating Swings: 3x20x24 kg.

Run: 1/2 mile

Cleans: 10 rpm, 1 min/hand x 20 kg.   Rest 30 seconds Snatches: 10 rpm, 1 min/hand x 20 kg.   Rest 30 seconds Jerks: 10 rpm, 1 min/hand x 20 kg.   Rest 30 seconds   Run: 1/2 mile